Intermediate quad exercises

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The skater lunge is a full body exercise that targets the legs and shoulders. This is a great exercise for many different sports including skating, skiing and lacrosse.

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The single side kettlebell front squat is an intermediate level lower body exercise that targets the glutes, quads and core.

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The single leg sit stand on the bench is an intermediate level exercise that challenges your balance and targets the quads and glutes.

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The dumbbell burpee press is a strength and conditioning exercise that targets the shoulders and legs.

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The dumbbell reverse lunge is an intermediate lower body exercise that targets the quads, glutes and hamstrings.

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The single leg walk-out is just as much a balance and coordination exercise as it is an upper body strength exercise.

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The jump over bench is an intermediate lower body exercise that targets the quads, glutes and calves. This exercise will improve explosive power, balance and agility.

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The dumbbell hang snatch is an intermediate full body exercise that helps develop explosive speed and shoulder stability.

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The dumbbell front squat is a lower body strength exercise that targets the quads, glutes and hamstrings.

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The kettlebell floor press is an upper body strength exercise that targets the chest, shoulders and triceps.

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The dumbbell shoulder press on the Bosu is an intermediate upper body exercise that targets the shoulders and arms.

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The jumping split lunge is an explosive lower body exercise that targets the quads and hamstrings.

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The push-up burpee is an upper body strength exercise that targets the chest, shoulders and arms.

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The broad jump over the mat is an explosive intermediate plyometric exercise that targets the legs and core.

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The burpee box jump is a full body conditioning exercise. This exercise is suitable for intermediate to advanced fitness levels.

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