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Free Plyometric and Sports Specifc Exercises Muscle Group Name of Plyometric Abdominals, Six Pack, Ab, Obliques Seated Twists Abdominals, Six Pack, Ab, Obliques, Love Handles Ball to Ball Twists Abdominals, Stabilizers Stablizing on the ball Chest, Pecs, Triceps Brachii, Front Shoulders (Arms, Shoulder) Clap Push Up Chest, Pecs, Triceps Brachii, Shoulders, Legs, Stabilizers (Pecs, Shoulders) Burpee Gastrocnemius, Quads, Gluteus Maximus (Legs, Butt, Quadriceps, Hamstrings) One Foot Box Jumps Quads, Gastrocnemius (Legs, Butt, Quadriceps, Hamstrings) Side Box Jumps Quads, Gastrocnemius, Forearm Flexors (Legs, Butt, Quadriceps, Hamstrings) Jump Rope Quads, Gluteus Maximus, Gastrocnemius (Legs, Butt, Quadriceps, Hamstrings) Double Knee Jumps Quads, Gluteus Maximus, Gastrocnemius (Legs, Butt, Quadriceps, Hamstrings, Calf) Double Stair Jumps Serratus Anterior, Abdominals, Ab, Six Pack, Front Shoulder, Biceps Brachii, Obliques High to Low Medicine Ball Twists

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