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liva...knowles
liva...knowles
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Wednesday 30 September 2026 00:50:55 GMT
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30-MINUTE LEG DAY❤️‍🔥 Save this one for your next at-home leg day If I were your coach and you had 30 minutes and a set of dumbbells, this is what I’d have you do DB RDL — 4 x 8–10 Keep the dumbbells close to your shins, push your hips back like you're closing the door behind you. Reverse Lunge — 3 x 8/leg Slight hinge forward at the hips, drive up through your back heel. Sumo Squat — 3 x 10–12 Wide stance, sit between your hips and keep your whole foot planted. Lateral Lunge — 3 x 8/side Push your hips back into the working leg and drive back to center. Narrow-Stance Goblet Squat — 3 x 15 Finish with the quads. Stay tall and let your knees travel forward. Yes you heard that right. Rest 60–90 seconds between sets Choose weights that make the last few reps challenging, keep your reps controlled, and when the weight starts feeling easy, progress it by adding repetitions, slowing your tempo or going up in weight if that's available to you
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