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Description

This exercise is one I've done that has sculpted and help to build my hips,thighs, and glutes!


Exercises

Set 1: 1 round
Backwards Elliptical
Resistance: Moderate
Backwards Elliptical
30 minutes

Set 2: 1 round
Leg Press
Resistance: Moderate
Leg Press
12 reps
Left Side Treadmill Squats
Incline: Moderate
Effort: Vigorous
Left Side Treadmill Squats
30 seconds
Right Side Treadmill Squats
Incline: Moderate
Effort: Vigorous
Right Side Treadmill Squats
30 seconds
Resistance: Heavy
Effort: Vigorous
Smith Machine Calf Raises
20 reps
Rest
Rest
20 seconds

Set 3: 1 round
Leg Press
Resistance: Moderate
Leg Press
12 reps
Left Side Treadmill Squats
Incline: Moderate
Effort: Vigorous
Left Side Treadmill Squats
30 seconds
Right Side Treadmill Squats
Incline: Moderate
Effort: Vigorous
Right Side Treadmill Squats
30 seconds
Resistance: Heavy
Effort: Vigorous
Smith Machine Calf Raises
20 reps
Rest
Rest
20 seconds

Set 4: 1 round
Leg Press
Resistance: Moderate
Leg Press
12 reps
Left Side Treadmill Squats
Incline: Moderate
Effort: Vigorous
Left Side Treadmill Squats
30 seconds
Right Side Treadmill Squats
Incline: Moderate
Effort: Vigorous
Right Side Treadmill Squats
30 seconds
Resistance: Heavy
Effort: Vigorous
Smith Machine Calf Raises
20 reps
Rest
Rest
20 seconds

Set 5: 1 round
Resistance: Heavy
Effort: Vigorous
Leg Extension
8 reps
Resistance: Heavy
Effort: Vigorous
Seated Leg Curls
8 reps
Resistance: Heavy
Effort: Very Hard
Calf Press On Seated Leg Press
15 reps
Dumbbell Sumo Squats
Weights: Moderate
Dumbbell Sumo Squats
15 reps
Rest
Rest
30 seconds

Set 6: 1 round
Resistance: Heavy
Effort: Vigorous
Leg Extension
8 reps
Resistance: Heavy
Effort: Vigorous
Seated Leg Curls
8 reps
Resistance: Heavy
Effort: Very Hard
Calf Press On Seated Leg Press
15 reps
Dumbbell Sumo Squats
Weights: Moderate
Dumbbell Sumo Squats
15 reps
Rest
Rest
30 seconds

Set 7: 1 round
Resistance: Heavy
Effort: Vigorous
Leg Extension
8 reps
Resistance: Heavy
Effort: Vigorous
Seated Leg Curls
8 reps
Resistance: Heavy
Effort: Very Hard
Calf Press On Seated Leg Press
15 reps
Dumbbell Sumo Squats
Weights: Moderate
Dumbbell Sumo Squats
15 reps
Rest
Rest
30 seconds

Set 8: 1 round
Resistance: Heavy
Effort: Moderate
Thigh Adductor
15 reps
Resistance: Heavy
Effort: Vigorous
Thigh Abductor
15 reps

Set 9: 1 round
Resistance: Heavy
Effort: Moderate
Thigh Adductor
15 reps
Resistance: Heavy
Effort: Vigorous
Thigh Abductor
15 reps

Set 10: 1 round
Resistance: Heavy
Effort: Moderate
Thigh Adductor
15 reps
Resistance: Heavy
Effort: Vigorous
Thigh Abductor
15 reps


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