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Leg day workout  My overall objective is strengthen my leg muscles whilst promoting both joint and ligament strengthening. I believe that the better my form, the better the results. This is a brief 4 exercise workout that combines compound training with strengthening exercises. I completed 4 sets of each exercise with a 1 minute break in between sets.  Squats  Single clean overhead extensions  Walking lunge  multi directional lunges   

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Simple post workout stretch. Working on flexibility is a full time job. This exercise helps stretch your abductors, and buttock muscles. 1. Sit in an L shape with your legs straight and fully stretched out toes pointing towards the sky. 2. Keeping one leg on the floor and back neutral throughout the movement. Lift your leg slowly into the air until maximum tension is reached. Hold this tension for 12-15 seconds. Then relax and complete same exercise with alternate leg. 

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  Your calf muscles are important not only to walking and running, but also if you are involved in any sort of sport that involves jumping. This video provides basic exercise information for calf raises.  This exercise focuses on strengthening both the foot and ankle muscles. I prefer to perform this exercise without shoes, as you can focus more on the exercise in detail. You're able to place more pressure on certain parts of the foot and ankle muscles. Wearing shoes can often take pressure off the foot and support the ankle, I recommend just completing the exercise without footwear...

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  The basic Box Squat with exercise.  In the video above we demonstrate the squat exercise using a plyometrics box. You can also use a chair as a marker for this exercise if you wish, this will make sure that you constantly reach the same level.  This exercise is excellent for shaping the top of your legs whilst firming the buttocks. You can also incorporate the abs in this exercise just contract and tense the abdominal when performing the movement.

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  Perform a full squat and you risk making your knee worse.   However, if you only go down about a quarter of the way, you’ll start to strengthen the muscles that support your knee, which are namely your thighs and hamstrings. Bend further down to the floor until you reach your limit. Pause then return to start position as shown in Video.   Directions 1. Place your feet at shoulder width apart. Pull your shoulder blades back. 2. Slowly bend your knees and lower your body. Try and keep your back neutral and straight throughout exercise.  3. When your...

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