Quadriceps + Panturrilha

Exercise 1

Battle Rope

Equipment: Full Gym

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~~STRETCH~~ Reps

Exercise 2

Lying Hamstring Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 3

Kneeling Quad Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 4

Kneeling Leg Out Adductor Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 5

All Fours Squad Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 6

Standing Wall Calf Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 7

Sitting Wide Leg Adductor Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 8

Standing Quadriceps Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 9

Happy Baby Pose

Equipment: Full Gym, NO EQUIPMENT

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Exercise 10

Half Frog Pose

Equipment: Full Gym, NO EQUIPMENT

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Exercise 11

Inner Thigh Side Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 12

Crouching Heel Back Calf Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 13

Seated Straight Leg Calf Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 14

Battle Rope

Equipment: Full Gym

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~~MOBILIDADE~~ Reps

Exercise 15

Titli Asana | Butterfly Pose

Equipment: Full Gym, NO EQUIPMENT

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Exercise 16

Squat mobility Complex

Equipment: Full Gym, NO EQUIPMENT

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Exercise 17

Standing Gastrocnemius Calf Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 18

Kneeling Hip Flexor Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 19

Standing Dorsiflexion

Equipment: Full Gym, NO EQUIPMENT

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Exercise 20

Toe Extensor Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 21

Bow Pose

Equipment: Full Gym, NO EQUIPMENT

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Exercise 22

Upavistha Konasana

Equipment: Full Gym, NO EQUIPMENT

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Exercise 23

Half Frog Pose

Equipment: Full Gym, NO EQUIPMENT

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Exercise 24

Balasana | Child Pose

Equipment: Full Gym, NO EQUIPMENT

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Exercise 25

Thigh fly (Adductor Magnus Stretch)

Equipment: Full Gym, NO EQUIPMENT

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Exercise 26

Banded Seated Hip Abduction

Equipment: Full Gym, Resistance Band

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Exercise 27

Battle Rope

Equipment: Full Gym

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~~PANTURRILHA~~ Reps

Exercise 28

Leg Press Calf Raise

Equipment: Full Gym, Machine

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Exercise 29

Hack Machine One-Leg Calf Raise

Equipment: Full Gym, Machine

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Exercise 30

Seated Calf Press on Leg Press Machine

Equipment: Full Gym, Machine

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Exercise 31

Lever Seated Calf Raise

Equipment: Full Gym, Machine

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Exercise 32

Leg Press Calf Raise

Equipment: Full Gym, Machine

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Exercise 33

Hack Squat Calf Raise

Equipment: Full Gym, Machine

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Exercise 34

Posterior Tibialis Stretch

Equipment: Full Gym, Resistance Band

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Exercise 35

Band Foot External Rotation

Equipment: Full Gym, Resistance Band

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Exercise 36

Calf Stretch With Rope

Equipment: Full Gym, Resistance Band

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Exercise 37

Battle Rope

Equipment: Full Gym

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~~QUADRICEPS~~ Reps

Exercise 38

Barbell Lunge

Equipment: Barbell, Full Gym

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Exercise 39

Leg Extension

Equipment: Full Gym, Machine

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Exercise 40

Horizontal Leg Press

Equipment: Full Gym, Machine

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Exercise 41

Hack Squats Machine

Equipment: Full Gym, Machine

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Exercise 42

Lever Deadlift

Equipment: Full Gym, Machine

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Exercise 43

Kettlebell Swings

Equipment: Full Gym, Kettlebell

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Exercise 44

Dumbbell Lunge

Equipment: Dumbbells, Full Gym

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Exercise 45

Banded Kettlebell Goblet Squat

Equipment: Full Gym, Kettlebell, Resistance Band

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Exercise 46

Leg Press

Equipment: Full Gym, Machine

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Exercise 47

Smith Machine Lunge

Equipment: Full Gym, Machine

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Exercise 48

Cossack Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 49

Pin Squat

Equipment: Barbell, Full Gym

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Exercise 50

Battle Rope

Equipment: Full Gym

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~~PARTE INTERNA DA COXA~~ Reps

Exercise 51

Curtsy Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 52

Plie Dumbbell Squat

Equipment: Dumbbells, Full Gym

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Exercise 53

Dumbbell Sumo Squat

Equipment: Dumbbells, Full Gym

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Exercise 54

Cable Hip Adduction

Equipment: Cable, Full Gym, Resistance Band

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Exercise 55

Battle Rope

Equipment: Full Gym

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~~CARDIO~~ Reps

Exercise 56

Stair Climber Machine

Equipment: Full Gym, Machine

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Exercise 57

Incline Treadmill

Equipment: Full Gym, Machine

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Exercise 58

Recumbent Exercise Bike

Equipment: Full Gym, Machine

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Exercise 59

Rowing Machine

Equipment: Full Gym, Machine

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Exercise 60

Elliptical Machine

Equipment: Full Gym, Machine

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Exercise 61

Treadmill

Equipment: Full Gym, Machine

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