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Description

Lower Body 🏋🏻‍♀️Karina Scheers - Personal Trainer▫▫▫▫▫▫▫▫ TheFitNinjas@gmail.com▪ Facebook.com/TheFitNinjas▪ 📸Instagram/🐦Twitter @TheFitNinjas


Exercises

Set 1: 1 round
Cardio Warm Up
Effort: Moderate
Cardio Warm Up
5 minutes

Set 2: 1 round
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
30 seconds
Reverse Lunge Elbow to Instep with Rotation
Reverse Lunge Elbow to Instep with Rotation
12 reps
Floor Bridge
Floor Bridge
12 reps
Alternating Fire Hydrants
Alternating Fire Hydrants
12 reps
Dragon Squats
Dragon Squats
12 reps

Set 3: 4 rounds
Barbell Squats
Weights: Moderate
Barbell Squats
12 reps
Walking Dumbbell Lunges
Weights: Moderate
Walking Dumbbell Lunges
12 reps
Rest
Rest
1 minute

Set 4: 4 rounds
Barbell Stiff Legged Deadlift
Weights: Moderate
Barbell Stiff Legged Deadlift
12 reps
Dumbbell Lunges
Weights: Moderate
Dumbbell Lunges
12 reps
Rest
Rest
1 minute

Set 5: 1 round
Leg Curls
Weights: Moderate
Leg Curls
12 reps
Bench Barbell Calf Raises
12 reps
Rest
Rest
1 minute

Set 6: 4 rounds
Ball Crunches
Ball Crunches
15 reps
Reverse Crunches
Reverse Crunches
15 reps
Plank
Plank
45 seconds
Rest
Rest
1 minute


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