5

✔ Hit EVERY muscle group in the legs ✔ Move through ALL planes of motion ✔ Build strength AND increase mobility

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1

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2

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3

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4

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5

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Screenshot Workout

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5

5

DUMBBELL LEG EXERCISES

DUMBBELL LEG EXERCISES

FOR A SPICY LEG DAY!

FOR A SPICY LEG DAY!

✔ Hit EVERY muscle group in the legs ✔ Move through ALL planes of motion ✔ Build strength AND increase mobility

WHAT MAKES THESE 5 LEG EXERCISES EFFECTIVE?

1

HINGE SWING THRUSTER

Targets: Legs, glutes, hamstrings, hips, quads, lower back, abs and core.

2

LUNGE + STAGGER

Targets: Legs, glutes, quads (top of the thighs), hamstrings and core.

3

CURTSY + LAT LUNGE

Targets: Quads and glutes, gluteus medius, inner thighs and core.

4

LAT WALK + LUNGE

Targets: Gluteus medius, quads, hamstrings, hip adductors + abductors and core.

5

SQUAT JACK

Targets: Legs, glutes, quads, hamstrings.

Screenshot Workout

1. Hinge Swing Thruster 2. Lunge + Stagger 3. Curtsy + Lat Lunge 4. Lat Walk + Lunge 5. Squat Jack DO IT: 40 sec work, 20 secs rest. Repeat x 2 sets.

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