Day 1

Exercise 1

Bodyweight Standing Calf Raise

Equipment: Full Gym, NO EQUIPMENT

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20 Sets

3 Reps

Exercise 2

Heel-Elevated Goblet Squat

Equipment: Dumbbells, Full Gym, Kettlebell

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20 Sets

3 Reps

Exercise 3

Bodyweight Plie Squat

Equipment: Full Gym, NO EQUIPMENT

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20 Sets

3 Reps

Exercise 4

Dumbbell Cossack Squat

Equipment: Dumbbells, Full Gym

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Exercise 5

Dumbbell Goblet Squat

Equipment: Dumbbells, Full Gym

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Exercise 6

Standing Leg Circles

Equipment: Full Gym, NO EQUIPMENT

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Exercise 7

Dumbbell Good Morning

Equipment: Dumbbells, Full Gym

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Exercise 8

Dumbbell Squat

Equipment: Dumbbells, Full Gym

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Exercise 9

Leg Extension

Equipment: Full Gym, Machine

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Exercise 10

Seated Leg Curl

Equipment: Full Gym, Machine

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Exercise 11

Romanian Deadlift

Equipment: Barbell, Full Gym

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Exercise 12

Side Lunge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 13

Kneeling Quad Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 14

Lateral Speed Step

Equipment: Full Gym, NO EQUIPMENT

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Exercise 15

Thigh fly (Adductor Magnus Stretch)

Equipment: Full Gym, NO EQUIPMENT

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Exercise 16

Seated Side Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 17

Lying Glute Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 18

Lying Dumbbell Leg Curl

Equipment: Dumbbells, Full Gym

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Exercise 19

Plank With Arm And Leg Lift

Equipment: Full Gym, NO EQUIPMENT

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Exercise 20

Wall Sit

Equipment: Full Gym, NO EQUIPMENT

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Exercise 21

Standing Quadriceps Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 22

Kneeling Hip Flexor Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 23

Lever Kneeling Leg Curl

Equipment: Full Gym, Machine

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Exercise 24

90/90 Hip Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 25

Single Knee To Chest

Equipment: Full Gym, NO EQUIPMENT

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Exercise 26

Standing Knee Hugs

Equipment: Full Gym, NO EQUIPMENT

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Exercise 27

Step Up with Knee Raises

Equipment: Full Gym, NO EQUIPMENT

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Exercise 28

Butterfly Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 29

Standing Wide Knees Adductor Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 30

Kneeling Leg Out Adductor Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 31

Sitting Rotation Hip Stretch

Equipment: Full Gym, NO EQUIPMENT

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Bodyweight Standing Calf Raise

Heel-Elevated Goblet Squat

Bodyweight Plie Squat

Dumbbell Cossack Squat

Dumbbell Goblet Squat

Standing Leg Circles

Dumbbell Good Morning

Dumbbell Squat

Leg Extension

Seated Leg Curl

Romanian Deadlift

Side Lunge

Kneeling Quad Stretch

Lateral Speed Step

Thigh fly (Adductor Magnus Stretch)

Seated Side Crunch

Lying Glute Stretch

Lying Dumbbell Leg Curl

Plank With Arm And Leg Lift

Wall Sit

Standing Quadriceps Stretch

Kneeling Hip Flexor Stretch

Lever Kneeling Leg Curl

90/90 Hip Stretch

Single Knee To Chest

Standing Knee Hugs

Step Up with Knee Raises

Butterfly Stretch

Standing Wide Knees Adductor Stretch

Kneeling Leg Out Adductor Stretch

Sitting Rotation Hip Stretch

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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