1. The Start

- Primary muscles: triceps, trapezius, lats, calves
- Secondary muscles: abs, back extensors, glutes, hamstrings, hip flexors, quads and shins
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2. The Pull

- Primary muscles: triceps, lats, abdominal muscles, hip flexors, shins
- Secondary muscles: quads, back extensors, glutes, hamstrings, calves
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3. The Finish

- Primary muscles: triceps, abdominal muscles, hip flexors, shins
- Secondary muscles: quads, back extensors, glutes, hamstrings, calves
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4. The Return

- Primary muscles: quads, glutes, hamstrings, back extensors, deltoid front part, trapezius upper part, pectoralis upper part, calves
- Secondary muscles: abdominals, shins, hip flexors
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