Hamstring + Quads Day 9

Exercise 1

Incline Treadmill

Equipment: Full Gym, Machine

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10 min Sets

Warmup Reps

Any type of cardio Rest

Exercise 2

Standing Knee Hugs

Equipment: Full Gym, NO EQUIPMENT

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30s Sets

Warmup Reps

Each leg Rest

Exercise 3

Good Morning With Resistance Band

Equipment: Full Gym, Resistance Band

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45s Sets

Warmup Reps

Exercise 4

Bodyweight Squat

Equipment: Full Gym, NO EQUIPMENT

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30s Sets

Warmup Reps

Exercise 5

Standing Leg Circles

Equipment: Full Gym, NO EQUIPMENT

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30s Sets

Warmup Reps

Each leg Rest

Exercise 6

Standing Side Toe Touching

Equipment: Full Gym, NO EQUIPMENT

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30s Sets

Warmup Reps

2 legs Rest

Exercise 7

Butt Kicks

Equipment: Full Gym, NO EQUIPMENT

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30s Sets

Warmup Reps

Exercise 8

Dumbbell Walking Lunge

Equipment: Dumbbells, Full Gym

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1 min Sets

Warmup Reps

Exercise 9

Barbell Single Leg Deadlift

Equipment: Barbell, Full Gym

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3 Sets

15 Reps

Mara yemeen mara shemal Rest

Exercise 10

Stiff Leg Deadlift

Equipment: Barbell, Full Gym

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3 Sets

15 Reps

Exercise 11

Dumbbell Bulgarian Split Squat

Equipment: Bench, Dumbbells, Full Gym

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3 Sets

15 Reps

Each leg Rest

Exercise 12

Dumbbell Reverse Lunge

Equipment: Dumbbells, Full Gym

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3 Sets

15 Reps

Exercise 13

Romanian Deadlift

Equipment: Barbell, Full Gym

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3 Sets

15 Reps

Exercise 14

Dumbbell Goblet Squat

Equipment: Dumbbells, Full Gym

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3 Sets

15 Reps

Exercise 15

Barbell Curtsey Lunge

Equipment: Barbell, Full Gym

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3 Sets

15 Reps

Mara yemeen mars shemal Rest

Exercise 16

Kneeling Quad Stretch

Equipment: Full Gym, NO EQUIPMENT

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30s Sets

Cool down Reps

Each leg Rest

Exercise 17

Standing Wide Leg Adductor Stretch

Equipment: Full Gym, NO EQUIPMENT

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30s Sets

Cool down Reps

Exercise 18

Inner Thigh Side Stretch

Equipment: Full Gym, NO EQUIPMENT

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30s Sets

Cool down Reps

Each leg Rest

Exercise 19

Seated Straight Leg Calf Stretch

Equipment: Full Gym, NO EQUIPMENT

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30s Sets

Cool down Reps

Each leg Rest

Exercise 20

Seated Hamstring Stretch

Equipment: Full Gym, NO EQUIPMENT

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30s Sets

Cool down Reps

Each leg Rest

Exercise 21

Lying Hamstring Stretch

Equipment: Full Gym, NO EQUIPMENT

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30s Sets

Cool down Reps

Each leg Rest

Incline Treadmill

Standing Knee Hugs

Good Morning With Resistance Band

Bodyweight Squat

Standing Leg Circles

Standing Side Toe Touching

Butt Kicks

Dumbbell Walking Lunge

Barbell Single Leg Deadlift

Stiff Leg Deadlift

Dumbbell Bulgarian Split Squat

Dumbbell Reverse Lunge

Romanian Deadlift

Dumbbell Goblet Squat

Barbell Curtsey Lunge

Kneeling Quad Stretch

Standing Wide Leg Adductor Stretch

Inner Thigh Side Stretch

Seated Straight Leg Calf Stretch

Seated Hamstring Stretch

Lying Hamstring Stretch

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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