Pierna

Exercise 1

Bodyweight Standing Calf Raise

Equipment: Full Gym, NO EQUIPMENT

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p Sets

p Reps

p Rest

Exercise 2

Banded Foot External Rotation

Equipment: Full Gym, Resistance Band

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Exercise 3

Toe Extensor Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 4

Pendulum Lunge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 5

Heel-Elevated Goblet Squat

Equipment: Dumbbells, Full Gym, Kettlebell

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Exercise 6

Barbell Hip Thrusts

Equipment: Barbell, Full Gym

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Exercise 7

Dumbbell Sumo Deadlift

Equipment: Dumbbells, Full Gym

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Exercise 8

Bulgarian Split Squat Jump

Equipment: Full Gym, NO EQUIPMENT

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Exercise 9

Bodyweight Lunge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 10

Barbell Glute Bridge Two Legs on Bench

Equipment: Barbell, Full Gym

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Exercise 11

Barbell Squat

Equipment: Barbell, Full Gym

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Exercise 12

Plie Dumbbell Squat

Equipment: Dumbbells, Full Gym

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Exercise 13

Deadlift

Equipment: Barbell, Full Gym

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Exercise 14

Romanian Deadlift

Equipment: Barbell, Full Gym

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Exercise 15

Lever Standing Rear Kick

Equipment: Full Gym, Machine

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Exercise 16

Dumbbell Romanian Deadlift

Equipment: Dumbbells, Full Gym

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Exercise 17

Sumo Deadlift

Equipment: Barbell, Full Gym

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Exercise 18

Dumbbell Lunge

Equipment: Dumbbells, Full Gym

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Exercise 19

Dumbbell Rear Lunge

Equipment: Dumbbells, Full Gym

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Exercise 20

Barbell Lateral Lunge

Equipment: Barbell, Full Gym

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Exercise 21

Cable Hip Adduction

Equipment: Cable, Full Gym, Resistance Band

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Exercise 22

Reverse Lunge Knee Lift

Equipment: Full Gym, NO EQUIPMENT

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Exercise 23

Cable Donkey Kickback

Equipment: Cable, Full Gym, Resistance Band

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Exercise 24

Thigh fly (Adductor Magnus Stretch)

Equipment: Full Gym, NO EQUIPMENT

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Exercise 25

Cossack Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 26

Standing Hip Extension

Equipment: Full Gym, NO EQUIPMENT

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Exercise 27

Dumbbell Lateral Step Up

Equipment: Dumbbells, Full Gym

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Exercise 28

Frog Reverse Hyperextension

Equipment: Full Gym, NO EQUIPMENT

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Exercise 29

Kettlebell Swings

Equipment: Full Gym, Kettlebell

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Exercise 30

Resistance Band Toe Touch

Equipment: Full Gym, Resistance Band

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Exercise 31

Kettlebell Thruster

Equipment: Full Gym, Kettlebell

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Exercise 32

Single Leg Hip Thrust Jump

Equipment: Full Gym, NO EQUIPMENT

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Exercise 33

Pendulum Lunge

Equipment: Full Gym, NO EQUIPMENT

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Bodyweight Standing Calf Raise

Banded Foot External Rotation

Toe Extensor Stretch

Pendulum Lunge

Heel-Elevated Goblet Squat

Barbell Hip Thrusts

Dumbbell Sumo Deadlift

Bulgarian Split Squat Jump

Bodyweight Lunge

Barbell Glute Bridge Two Legs on Bench

Barbell Squat

Plie Dumbbell Squat

Deadlift

Romanian Deadlift

Lever Standing Rear Kick

Dumbbell Romanian Deadlift

Sumo Deadlift

Dumbbell Lunge

Dumbbell Rear Lunge

Barbell Lateral Lunge

Cable Hip Adduction

Reverse Lunge Knee Lift

Cable Donkey Kickback

Thigh fly (Adductor Magnus Stretch)

Cossack Squat

Standing Hip Extension

Dumbbell Lateral Step Up

Frog Reverse Hyperextension

Kettlebell Swings

Resistance Band Toe Touch

Kettlebell Thruster

Single Leg Hip Thrust Jump

Pendulum Lunge

Related Workouts

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The 300 Workout

5 Min Total Abs Workout

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