ران / ساق

Exercise 1

Dumbbell Goblet Squat

Equipment: Dumbbells, Full Gym

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Exercise 2

Curtsy Lunge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 3

Standing Leg Circles

Equipment: Full Gym, NO EQUIPMENT

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Exercise 4

Static Lunge

Equipment: Dumbbells, Full Gym, NO EQUIPMENT

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Exercise 5

Dumbbell Walking Lunge

Equipment: Dumbbells, Full Gym

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Exercise 6

Bulgarian Split Squat Jump

Equipment: Full Gym, NO EQUIPMENT

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Exercise 7

Barbell Hack Squats

Equipment: Barbell, Full Gym

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Exercise 8

Dumbbell Bulgarian Split Squat

Equipment: Bench, Dumbbells, Full Gym

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Exercise 9

Pistol Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 10

Bodyweight Sumo Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 11

Hawaiian Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 12

Side Lunge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 13

Bodyweight Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 14

Upavistha Konasana

Equipment: Full Gym, NO EQUIPMENT

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Exercise 15

Curtsy Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 16

Thigh fly (Adductor Magnus Stretch)

Equipment: Full Gym, NO EQUIPMENT

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Exercise 17

Cossack Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 18

Seated Side Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 19

Jump Squats

Equipment: Full Gym, NO EQUIPMENT

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Exercise 20

Dumbbell Lateral Step Up

Equipment: Dumbbells, Full Gym

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Exercise 21

Barbell Step-Up

Equipment: Barbell, Full Gym

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Exercise 22

Wall Sit

Equipment: Full Gym, NO EQUIPMENT

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Exercise 23

Kettlebell Pistol Squats

Equipment: Full Gym, Kettlebell

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Exercise 24

Single Leg Step Down

Equipment: Full Gym

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Exercise 25

Kneeling Hip Flexor Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 26

Kettlebell Goblet Squat

Equipment: Full Gym, Kettlebell

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Exercise 27

Barbell Bench Front Squat

Equipment: Barbell, Full Gym

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Exercise 28

Skater Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 29

Shrimp Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 30

90/90 Hip Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 31

Bodyweight Kneeling Sissy Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 32

Lateral Leg Swings

Equipment: Full Gym, NO EQUIPMENT

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Exercise 33

Sissy Squat

Equipment: Barbell, Full Gym

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Exercise 34

Butterfly Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 35

Bodyweight Bulgarian Split Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 36

Supported Pistol Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 37

Sitting Wide Leg Adductor Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 38

Standing Wide Knees Adductor Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 39

Knee Circles

Equipment: Full Gym, NO EQUIPMENT

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Exercise 40

Box Pistol Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 41

Sitting Rotation Hip Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 42

Standing Calf Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 43

Calf Raise

Equipment: Dumbbells, Full Gym

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Exercise 44

Barbell Seated Calf Raise

Equipment: Barbell, Full Gym

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Exercise 45

Single Leg Calf Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 46

Donkey Calf Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 47

Squat Hold Calf Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 48

Toe Extensor Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 49

Toe Extensor Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 50

Standing Dorsiflexion

Equipment: Full Gym, NO EQUIPMENT

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Exercise 51

Standing Wall Calf Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 52

Standing Toe Flexor Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 53

Standing Gastrocnemius Calf Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 54

Foot and Ankles Stretches

Equipment: Full Gym, NO EQUIPMENT

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Exercise 55

Foot and Ankle Rotation

Equipment: Full Gym, NO EQUIPMENT

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Exercise 56

Calves Stretch Static Position

Equipment: Full Gym, NO EQUIPMENT

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Exercise 57

Single Leg Calves Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 58

Single Leg Donkey Calf Raise

Equipment: Full Gym, NO EQUIPMENT

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