Dumbbell Squats

2 FRONT SQUATS OS

3 SUITS es

4 POWER SiOflTS 08

5 ANGLED LEG PRESSES 100

I HACK SQUATS 101

7 LEG EMÏEMSIOWS 102

0 IYÎ1G LEO CURLS 103

S STANDING LEO CURLS IP

10 SEATED LEG CORLS 105

(+) HAMSTRING MUSCLE TEARS 10B

11 GOOD MORNINGS 107

12 CABLE ABD00TI0NS 108

13 MACHINE ADDUCTIONS 100

n STANBINE CALF RAISES 110

15 ONE-LEG TOE RAISES 111

IB DONKEY CALF RAISES 112

17 SEATED CALF ¡MISES 113

18 SEATED BARilELL CALF RAISES 114

Gluteus

Gluteus

Piriformis

Superior Obturator Inferior Quadratus femoris Biceps femoris, long

Semimembranosus Biceps femoris, short head

Peroneus Flexor digitorum Tibialis Flexor hallucis

Peroneus brevis

Gluteus medlus Gluteus maxlmus Greater trochanter Tensor fascia lata Adductor magnus Fascia lata, illotlbial band Gracilis

Semitendlnosus

Biceps femoris, long head

Biceps femoris, short head

Semimembranosus

Sartorius

Plantaris

Gastrocnemius, lateral head Gastrocnemius, medial head Soleus

Peroneus longus Peroneus brevis

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