@adil_13100: #قوات #شعب#واحد #جيش #واحد

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Sunday 17 May 2026 22:58:25 GMT

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يونس دخر :

2026-05-19 10:56:38

3

حفيد💔 السوره❤️‍🔥 :

2026-05-22 08:18:22

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الدم العربي جمعه :

2026-05-18 12:29:02

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حمدان محمد :

2026-05-19 14:00:28

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محمد ابراهيم :

2026-05-19 13:54:59

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محمد المعسول :

2026-05-21 09:56:09

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عشق الغربة :

2026-05-18 15:51:53

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الجنرال 🇹🇩✌ :

2026-05-18 19:03:32

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حسن الضي امبصل واديين 913 :

2026-06-08 22:06:36

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زكريا ابراهيم 235🇹🇩 :

2026-06-10 07:49:28

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عبدالباسط الكلس :

2026-06-09 06:43:09

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مختار علی یوسف :

2026-05-21 14:23:33

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🔥 LANDMINE LEGS 🦵🏼 🔥 The landmine is a top-tier tool for completely overloading the lower body. The fixed arc allows you to train heavy and push your limits safely, while challenging your core to stabilize the load through every single movement. 😤 Save this heavy leg gauntlet for your next lower body session. Let’s get to work! 🚀 🦍 GOBLET SQUATS (3-4 x 10-12): Hold the collar tight to your chest and drop deep into the pocket for massive overall quad and glute development. 🍑 BULGARIANS (3-4 x 8-10/leg): Elevate your back foot on a bench and drive through your front heel for an intense stretch and contraction in the glutes and quads. 💥 STIFF LEGGED RDLS (3-4 x 10-12): Keep a slight bend in the knees and hinge strictly at the hips to completely fry the hamstrings and posterior chain. 🚀 SINGLE LEG HIP THRUST (3-4 x 10-12/leg): Prop your upper back on a bench and drive the weight up with one leg to deeply isolate and overload the glutes. ⚖️ REVERSE LUNGE (3-4 x 8-10/leg): Hold the bar at your shoulder, step back, and drop the knee low to demand extreme core stabilization and unilateral leg strength. 💀 DEADLIFTS (3-4 x 8-10): Grip the collar and push the floor away to build serious total-body power and back thickness. 🦵 HACK SQUATS (3-4 x 10-12): Lean your shoulder into the plate and drop deep into a squat to completely isolate and torch the quads while protecting the lower back. 🦅 SINGLE LEG RDL (3-4 x 8-10/leg): Hinge on one leg while gripping the bar to challenge your balance and deeply overload the hamstrings and glutes.

🔥 LANDMINE LEGS 🦵🏼 🔥 The landmine is a top-tier tool for completely overloading the lower body. The fixed arc allows you to train heavy and push your limits safely, while challenging your core to stabilize the load through every single movement. 😤 Save this heavy leg gauntlet for your next lower body session. Let’s get to work! 🚀 🦍 GOBLET SQUATS (3-4 x 10-12): Hold the collar tight to your chest and drop deep into the pocket for massive overall quad and glute development. 🍑 BULGARIANS (3-4 x 8-10/leg): Elevate your back foot on a bench and drive through your front heel for an intense stretch and contraction in the glutes and quads. 💥 STIFF LEGGED RDLS (3-4 x 10-12): Keep a slight bend in the knees and hinge strictly at the hips to completely fry the hamstrings and posterior chain. 🚀 SINGLE LEG HIP THRUST (3-4 x 10-12/leg): Prop your upper back on a bench and drive the weight up with one leg to deeply isolate and overload the glutes. ⚖️ REVERSE LUNGE (3-4 x 8-10/leg): Hold the bar at your shoulder, step back, and drop the knee low to demand extreme core stabilization and unilateral leg strength. 💀 DEADLIFTS (3-4 x 8-10): Grip the collar and push the floor away to build serious total-body power and back thickness. 🦵 HACK SQUATS (3-4 x 10-12): Lean your shoulder into the plate and drop deep into a squat to completely isolate and torch the quads while protecting the lower back. 🦅 SINGLE LEG RDL (3-4 x 8-10/leg): Hinge on one leg while gripping the bar to challenge your balance and deeply overload the hamstrings and glutes.

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