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@dan_rayner_fitness

Squats with depth ๐Ÿ‘Š๐Ÿผ - Delayed Onset Muscle Soreness - 48 hours later. Yep, thanks for that ๐Ÿ˜‚ - Totally still in love with the pyramid style of training for all my main compound lifts. Saturday's squatting session looked like this.... - โ–ช๏ธ15 reps - โ–ช๏ธ12 reps - โ–ช๏ธ10 reps - โ–ช๏ธ8 reps - โ–ช๏ธ4-6 reps - โ–ช๏ธ8 reps - โ–ช๏ธ10 reps - โ–ช๏ธ12 reps - โ–ช๏ธ15 reps - - It's a killer and it takes a little time to find out where your weights are at for the exercise. Increasing weight or decreasing weight every time. Once you have your numbers in place and a pre workout down your neck, you're in for one hell of a session ๐Ÿ‘Š๐Ÿผ - Personal Training & Online Coaching๐Ÿ‘‡๐Ÿผ โ€ข www.danraynerfitness.com ๐ŸŒ Latest YouTube video ๐Ÿ‘‡๐Ÿผ โ€ข YouTube - Dan Rayner Fitness ๐Ÿ“ฝ Free Fitness Ideas & Advice ๐Ÿ‘‡๐Ÿผ โ€ข Facebook - Dan Rayner Fitness ๐Ÿ‘๐Ÿผ โ€ข Twitter - rayners_fitness ๐Ÿฃ โ€ข Instagram - dan_rayner_fitness ๐Ÿ“ธ Muscle Food Code๐Ÿ‘‡๐Ÿผ โ€ข DANRAYNER5 ๐Ÿ My Protein Code๐Ÿ‘‡๐Ÿผ โ€ข DANRAYNER10 ๐Ÿ‘Š๐Ÿผ

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@bodyworxgymim

BodyWorx Gym In house PT's Matt & Nuno don't skip Leg Day ๐Ÿ”ฅ๐Ÿ’ฏ ----------------------------------------------------FREE Leg workout for you guys to try out this week: Ex 1. Leg extensions 4 Sets 15-20 Ex 2. Back squats 5 sets 15, 12, 10, 8, 6 (increase weight each set) Ex 3. Hack squat 4 sets 12, 10, 10, 8 (increase weight each set) Ex 4. Stiff legged deadlift 4 sets 8/10 Ex 5. Leg press 4 sets 8/10 Ex 6. DB Walking Lunges 4 sets 10 Ex 7. Lying leg curl 3 sets 12 Ex 8. Standing calf raises 3 sets 12 ----------------------------------------------------Don't be one of those guys who skip leg day ๐Ÿ‘Ž Give this workout a go and let us know what you think ๐Ÿ’ช #legday #neverskiplegday #legworkout #workout #fitness #instafit #fitfam #getfit #getactive #goals #progress #results #gym #gymlife #lifestyle #health #personaltrainer #motivation #dedication #inspiration #success #shredded #youvsyou #bodybuilding #nevergiveup #bodyworx #isleofman at Body Worx Gym

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@calumfraserfitness

๐Ÿ’ƒ๐ŸผMondays are for squats, 120kg for a top set of 5, happy with how these moved. Now to back off for the next few weeks and build up some volume @briancookpl. - โ“Need help with your training or nutrition, feel free to comment below or send me a message. Ask me anything I'm an open book. at Green Zone Joondalup

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@krista.johnson.crossfit

Needed some Monday motivation for this killer of a leg WOD. One of those - a finish is a finish. Good job @johnon.corey ๐Ÿ‘๐Ÿผ๐Ÿ’ช๐Ÿผ. Proud of you ๐Ÿ˜˜๐Ÿ˜˜ . . . . . #cfsweatshop #mondaymotivation #mondaywod #wasntfeelingit #legworkout #crossfitwod #burpees #squats #quadsonfire #bootygainz #crossfitaddict #crossfitgirls #keepgoing #pushyourself #yougotthis #sticktotheplan #pain #fitfam #fitnessmom #heathlylifestyle #eatlikecrapfeellikecrap #eatclean #athexapp

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@sexeniya_superstar_xeniya

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@sarah_mimajo

Sissy squat: where you understand what does it mean that โžก๏ธtibial loading and shear loading across the knee joint are different from squatting ๐Ÿ‹๐Ÿปโ€โ™€๏ธ #sarah_mimajo #sissysquats #bodyweight #bodyweighttraining #legworkout #bodyweightexercises #squatvariations #bodyweightsquats #workoutoftheday #womanwhoworkout #gymnastic #bodyweightworkout #bodyweightfitness #bodyweightmovement #kneestrength #dorsiflexion #kneehealth #squat #squatswork

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@mdp_istruttore

Riki si allena Tutto nella norma Niente di che Che sarร  mai Non ghe se pi dischi #gaiafitness #pressa #gymmotvation #legday #gymtreviso #powerlifting #legworkout #animalpak #grossi #mdptraining #gymtv #dontskiplegday #mondaytraining at Gaia Fitness Silea

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@taylorbousquet

Cause why wouldn't I do something that makes me feel amazing on my ๐ŸŽ‰BIRTHDAY ๐ŸŽ‚ ๐Ÿ”น ๐Ÿ”น ๐Ÿ”น ๐Ÿ”น ๐Ÿ”น ๐Ÿ”น #curls #northern #budget #lean #southernstyle #abworkout #tinyhouses #lifting #bareminerals #renovation #coastal #fitbit #dairyfree #bbg #capecod #resort365 #tiugirl #boston #eatclean #bernesemountaindog #legworkout #motivation #sweat #beachbodycoach #preppy #clemson #hiit #monogram #toning at Massachusetts

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@danceismywy

โ€ข โ€ข LEG DAY ๐Ÿ’ฅโ€ข โ€ข #fitnessmotivation #mondaymood #healthychoices #fitgirlsinspire #legworkout #gymvibes #newweekgoals #sweatnowshinelater

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@s_p_fitness

Didn't want to post this as i feel tonights effort was shithouse. Still trying to figure out what I'm doing wrong there is something not right with how i'm squatting ๐Ÿ™„๐Ÿค” #squats #legday #legexercises #legworkout #fitnessmotivation #gains #gainstrain #girlswholift #girlswithmuscle #bootybuilding #bootygains #fitfam #igfitfam #igfitness #fitness #strength #fitgirlsofig #ausfitfam #weightlifting #health #fitness #healthy #igfit #igfitfam #fitspo #instafit #workout #gym #girlswholift #girlswhoworkout #girlswithmuscle

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@elszycha

Dopieszczasz nogi w poniedziaล‚ek przed poล‚udniem i od razu wracasz do ลผywych โ˜‘๐Ÿ˜๐Ÿก๐Ÿด

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@vasilreichb

Giant superset for Jana, @jana_kankova as always she pretends she couldn't do anymore and then she smashed twice the weight and better form ๐Ÿ™„๐Ÿ˜‰๐Ÿ‘๐Ÿ’ช๐Ÿ‹๐Ÿป #xtremecsc #gym #transformation #pt #xtremecsccheltenham #betterlife #changes #sports #ptsession #cheltenham #magic #bodytransformation #bodybuilding #fitness #fit #workout #bodybuilding #train #training #flex #squats #active #strong #motivation #determination #getfit #legs #glutes #legworkout #legday #gluteworkout at Xtreme CSC Gym, Cheltenham

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@energiseyoureyes

After my spinning workout, Im currently enjoying a bowl of slow releasing hot porridge oats drowned in skimmed milk with added warm plump sultanas, with a mug of camomile and honey herbal tea :-) #porridge #sultanas #camomile #honey #herbalife #herbaltea #postworkoutdrink #postworkout #breakfast #slowrelease #fuel #workout #motivation #fitnessmotivation #fitness #fitinsta #instafit #endorphins #legs #legworkout #muscles #cardio #mondaymotivation #twinings #advertising #promotion #product #branding

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@nepdau

#monday #officeworkot was a #legworkout because Monday's is my #legday ayrฤฑca #senersen #badiekrem #benbuyaznerdeydim cevap veriyorum #ankara #kafa at Ankara, Turkey

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@db_xfitness

Forms checks on my leg day failure sets, looking not half bad!! ๐Ÿ‹๏ธโ€โ™€๏ธ๐Ÿ‹๏ธโ€โ™€๏ธ๐Ÿ‹๏ธโ€โ™€๏ธ - Could've probably done with a little more rest before going into my 2nd lunge set but note made to self for next time! ๐Ÿค“๐Ÿ’ช - Introduced hip thrusts into my leg days now and found it to be a worldie of an exercise for strengthening and building the ๐Ÿ‘๐Ÿ‘ once you get the setup right. - I also did leg extensions, leg curls and calf presses during this session for a bit of isolation work and really focusing in on that mind to muscle connection and squeeze ๐Ÿ’ฅ๐Ÿ‘Š - Get in touch if you want tips on form/technique when executing your lifts, or if you would like to book in for a taster session ๐Ÿ˜Š๐Ÿ˜Ž - #legday #legsession #legworkout #squats #lunges #hipthrust #romaniandeadlift #compoundmovements #lowerbodyworkout #legdoms #formcheck #drive #focus #mindmuscleconnection #sheffieldpersonaltrainer #sheffieldgym #gym #exercise #fitness #motivation #mondaymotivation #training #fitfam #instafit #instagood #instadaily at Be X Fitness - Sheffield

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@kitti_strongbeatsskinny

LEGS & SHOULDERS WORKOUT PART 2: (look back previous post if you missed part 1 ๐Ÿ˜‰) C1: 3x15/leg Hip extensions (alternative: cable kickbacks) C2: 3x15 Bentover rear delt flies D1: 3x15/leg DB Step ups D2: 3x10 Seated hamstring curls - No rest between exercises and 1 minute between rounds. - Tag your gym buddy ๐Ÿ˜Š - Comment below what workouts would you like to see or if you have any questions! ๐Ÿ’ช๐Ÿผ . . . . #kittisavaifitness #buildyourbestbum #trainingprogram #trainingguide #legworkout #bootyworkout #strongbeatsskinny #wbff #wbffpro #wbffbikinipro #gluteworkout #gluteguide #bikinipro #wbffuk #wbffworlds #bikinicompetitor #bikiniathlete #teamnutristrength #girlswholift #girlswithmuscles #fitnessmodels #bestglutes #fitnessmotivation #fitmodels #bikinifitness #nutristrength #fitnessgirls #fitnessgurls

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@max.spowa

Smashed my #legworkout today! #squats and #bulgariansplitsquats to mix it up a bit. I know my legs are nowhere near "big" but for me this is the strongest they've ever been. I've always had skinny legs and seeing some muscle on them after weeks of hard work is really motivating me ๐Ÿ˜Š๐Ÿ’ช๐Ÿป #wearechallenge #maxchallenge #maxchallenge17 #trusttheprocess @maxchallenge @maxineschallenge #crossfade #nogivingup #adelitasway #cagethebeast

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@audrydahjor

Mama's home sick still. Every time she coughs, I fink a lung is going to come up! She sounds horrid. Dat Celine! It's exhausting watching someone sweep! Boy, she's a turkey! You all exercise today inside as da weather is icky outside. #bunnycoach #Flemishgiant #fitbit #shakeology #youcandoit #exercise #healthy #nosugar #gettingfit #nevergiveup #21dayfix #Monday #noexcuses #accountability #kickass #legworkout #upperworkout #abs #portions #strongwomen #snarkybunny #coredeforce #rumpy #glutes #tirednsore #workforit #septchallenge #fitfam #waternplanks

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@tdf75

I always get funny looks from the guys at the gym when I do these!! Known as " girl machines" ...sorry guys..these things hurt like hell!!๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅso I know they working !! #fit #fitfam #fitdad #fitness #fitfamily #fitguys #fitnessaddict #fitnessmotivation #fitnation #fitover40 #fitoverforty #workout #workoutmotivation #legday #legworkout #nodaysoff #nevergiveup #gym #gymlove #gymtime #gymfreak #gymshark #buildingabetterme #videooftheday

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@glennhigginsfitness

@nitnat02 has that โ€œMy Abs Hurt and I Hate Youโ€ sort of face on ๐Ÿ˜  Great work as always from this one this morning. ๐Ÿ’ช๐Ÿผ #GHFitness #workout #exercise #training #goals #angry #face #personaltrainer #lean #motivation #legworkout #hiit #healthy #getfit #gym #gymmotivation #fitfam #fitspo #fitness #funny #abs #cardio #instafitness #igfitness #gains #weightloss #inspiration

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@maryanne_wolper

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@_lyssi

#offtowork #workout #legs ๐Ÿ‹๐Ÿปโ€โ™€๏ธโฃ๏ธ

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@veranda_lifts

September 24th-25th, 2017 . Quick Leg Day . After a huge meal from #wafflehouse . Skwats - sets @315lb -5 sets @285lb -6 sets @225lb . Hang snatches 95lbs was light enough, but I knew I was muscling it up a bit...115lbs...well... . Finished with 3 sets of 12 leg curls and 3x10 hyperextensions. . I definitely felt off from the heavy meal 30 minutes prior, but had to do something. .

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@nathanspringpt

Workout of the Week! This week is all about the legs and the #booty... itโ€™s what everyone needs ๐Ÿ˜‰ at The Local Gym Woombye

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@fit_me_startsnow

Before and after leg workout pic of my leggings ๐Ÿ˜‚ before i started doing #bbg i could have never imagined sweating from my knees ๐Ÿ˜… workout done! I wanted to go running today but it was so cold and foggy and I was afraid I would get sick, but kayla was here to save me! #workout #bbg #kayla #bbgworkout #fitness #fitnessjourney #morningworkout #legworkout #legs #cardio #sweat #leggings #motivation #journey #transformation #before #after #bbgcommunity #week2 #bbgweek2 #legstagram #healthy #healthylife #buildingmuscle #gettingtoned #toned #progress #anyworkoutisbetterthannoworkout

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@beastern.european

Starting Monday strong๐Ÿ’ช๐ŸฝAutumn is here and it is time to make those goals happen ๐Ÿ ๐Ÿ”ธ๏ธsmith machine curtsy lunges ๐Ÿ”ธ๏ธsumo squats with a lean #๐Ÿ‘ #bootybuilding #bootyday #legday #bootyworkout #glutes #gluteworkout #landmines #superset #workoutideas #workoutvideo #gymvideos #curtsylunges #squats #bootyfordays #fitness #girlswholift #ilikebigbutts #getfitvideos #fitnessjourney #peachy #strongisnewsexy #girlswholift #humpday #legdayworkout #legworkout #nopainogain #BeasternEuropean

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@dnjswoss

์„์›์ด ํ•˜์ฒด๊ทผ์งˆ๋ณด๊ณ  ์ถฉ๊ฒฉ๋จน๊ณ  ์˜ฌ๋งŒ์— ๋นก์‹œ๊ฒŒ ํ•˜์ฒดใ„ฑใ„ฑ... #ํ—ฌ์Šคํƒ€๊ทธ๋žจ #legday #๋‚˜ํ™€๋กœํ—ฌ์Šค์žฅ at ๊ณ ํฌ์ž‡์ง

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@coach_luis_marino

Una recomendaciรณn antes de que termine el dรญa o para que sea la primera que veas el lunes en la madrugada. Este es un error que veo repetir por diferentes personas sin importar que sean novatos o veteranos en la disciplina del ejercicio ๐Ÿ‹ Debido al algoritmo de Instagram no siempre tengo la suerte que lo vean rรกpido, tal vez veas este video varias horas despuรฉs de la publicaciรณn o incluso dรญas despuรฉs, pero de cualquier forma, dรญa o noche, que tengas un excelente inicio de semana ๐Ÿ’ช๐Ÿป๐Ÿ‘๐Ÿป at Sports World

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@gregfara

sleek at Limassol, Cyprus

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@fitwithfrank

Day 25 | Strong September | Sumo Squats ๐Ÿค” Yeh okay, not the most glamorous #exercise in the world BUT great for targeting #innerthighs and #glutes so we will certainly have a go! Aim for 10-15 reps ๐Ÿ‘Œ๐Ÿป #legs #strong #toned #squat #weights #fatloss #weightloss #legworkout #adductors #gluteworkout #septemberchallenge #fitwithfrank

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@bellafitfoodie123

Delicious super messy chicken salad ๐Ÿ˜‹๐Ÿ˜‹ anyways here's some Monday motivation ๐Ÿ˜๐Ÿ˜I actually like Mondays I feel strong and ready to go after my rest day, Mondays are always leg day for me and today was no different, I smashed out a great heavy leg session and got a new pb for Deadlifts ๐Ÿ™Œ๐Ÿ™Œcan't believe how far I have come in my fitness journey, from lifting little Dumbbells to lifting massive barbells over double my body weight๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿป it's so important to always push yourself to do better but also to look back and see how far you have come and give yourself a pat on the back!! Did this finisher after all my heavy compound lifts today give it a try it's a burner 10 pistol squats (each leg) straight into 15 high bench step up jumps (each leg) X3 Have fun!! your legs will feel like jelly after big lifts and that finisher ๐Ÿ˜๐Ÿ˜๐Ÿ‘๐Ÿ‘

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@annaaavu

Another good walk to the top. Literally climbed the Giotto bell tower, Duomo's cupola and to Piazzale Michelangelo all in the same day #legworkout #legsfordays #florence #italy #viewshots #sunset #travelbuddy at Piazzale Michelangelo

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@macchoochoo

Always find time to enjoy the good things. No excuses. Excuses can only leads to bad habits. A very eventful weekend indeed. Hope you all Igers had a great weekends as well. ๐Ÿค—๐Ÿšดโ€โ™‚๏ธ #workout #weekend #noexcuses #activelife #neversayno #cardio #bike #norco #mountainbike #igers #healthy #stayfit #instafun #legworkout #fitness #stayhealthy #instalike #funday #yeg #yegger #enjoylife

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@gnakhoul

Leg day = best, great, loaded, powerful, beast mode day ๐Ÿ’ช๐Ÿฝ Back squats, DB front squats, leg curl, deadlifts, body weight walking lunges: all it takes to keep them sore! DM for PT โœŒ๐Ÿฝ๏ธ #legday #legworkout #squats #lunges #dubai #mydubaifitness #fitnessindxb #legs #workout #workoutmotivation #beastmode #bodybuilding

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@yorkshirecowcrazy13

This is the aftermath of failing 90kg... 6 reps and my legs just said nope. Been stuck at 70-80kg for over a year so I'm pretty happy to say the least! #gym #gymsession #fitness #squats #squat #progress #deadlift #girlswholift #pb #legday #legssession #legworkout

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@jaxpeters_fitness

These get your legs burning all over while working on your balance at the same time ๐Ÿ™Œ

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@alvinms

Did squats today at the gym. Used to hate leg day. Now I do it whenever I feel my legs have recovered. I did a few sets of 70kg then decided to attempt my first 80kg (2nd part of the vid). Went well I think. Just couldnโ€™t do more than 5 reps for the 80kg sets. Not yet at least๐Ÿ˜‚. Once Iโ€™m comfortable reaching 10 reps Iโ€™ll add another 10. I might reach my goal of squatting 100kg by the end of this year ๐Ÿคž๐Ÿผ. #gym #gymgoals #gymeveryday #fat2fit #fitnessjourney #fitnessmotivation #fitnessjournal #rowing #rowingmachine #concept2 #training #weights #workhard #dedication #nopainnogain #workout #sore #converse #chucktaylor2 #legdayworkout #core #cardio #legs #legworkout #legday #health #healthylifestyle #fitness #squats #squat

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@emilysopo

A little banded upper body work ๐Ÿ’ช๐Ÿผ I love that the bands provide resistance on days when I can't get to the gym. 12-15 reps of each x 3 set ๐Ÿ’• #HMBgirl at Long Beach, California

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@batang_kpop

Its time for a change, charoott! HAHAHAH.. No rice for a week hahaha.. Kakayanin HAHA.. #workoutmotivation #absworkout #legworkout #dietplan #kakayaninpaba ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚

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@ironthapa23

The Aftermath of brutal leg workout! we never leave no stones unturned! Give it all you got. #bodybuilding #legday #legworkout #squats #booty๐Ÿ‘

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@shredcitygroup

Killer legs workout for beginners! ๐Ÿ‘Š๐Ÿป๐Ÿ’ช๐Ÿป๐Ÿ‘๐Ÿป 1. Barbell front squats (1 min, 50% of bodyweight) 2. Calf raises (1 min, 50% of bodyweight) 3. Dumbbell squats (1 min, 45lb) 4. Dumbbell lunges (1 min, 25lb) 5. Jumping lunges (1 min) 6. Dumbbell deadlift (1 min, 45lb) 7. Weighted parallel squat sits (1 min, 25lb) 8. Barbell squats (1 min, 75% of bodyweight) 9. Box ๐Ÿ“ฆ jumps (1 min) #legworkout #shredcity #shredcitygroup #beginnerworkout #frontsquat #quickworkout #gncpreworkout

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@the_1_and_only_drea

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@rash.elders.fit77

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@debirunner

9 MILER 1,500 METER swim followed by 4 more miles... goimg to bed to sleep like a baby.....WHY??? because i can and so can you... DONT GIVE UP . #gym #running #runner #runnergirl #womanthatlift #gymlife #healthymom #healthylifestyle #getfit #befit #training #fitat40 #goals #dedication #quads #legs #legtraining #legworkout #calves #figure #bodytransformation #mylife #fitness #igfit

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@gqdup

โฌ…๏ธโฌ…๏ธSWIPE LEFT โฌ…๏ธโฌ…๏ธ Completion of today's LEG-A-PA-LOOZA workout! ๐Ÿ’ช๐Ÿพ๐Ÿ’ช๐Ÿพ #legday #legs #myfitbody #legworkout #quadz #quadlife #glutelife #glutes #fitfam #fitlife #goalz #gainz #gymrat #getshreded #getsome #fitness #astetics #lifting #squatlife #squats #guysthatworkout

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@cazpolefitgymnast

Another killer leg session ๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿป these @ptpfit bands are awesome! Booty pump is real! Love it ๐Ÿ˜ replenishing some nutrients with my favorite aminos and protein after. . . . @gaspari . . . #Monday #bootyworkout #legday #legworkout #baileyfitness #girlswhotrain #girlswithmuscle #gymrat #fitmum #girlswholift #sweat #sweatingforabooty #fit #fitness #igfit #igfitness #fitchicks #allforthemgains #training #trainmean #sore #soremuscles #spent #grind #bootybootybooty #bootypump #strongliftwear #skulls #gaspari #gasparinutrition

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@samrodriguezfitness

Who carries heavy bags, whether it be your purse or lunch bag, or tote bag?? I'm pretty sure we all ladies have at some point, right?! I decided to use my lunch bag and just stuff it with the protein containers that I filled with rocks for the last workout and let me tell you it made an amazing "weight"! Here are the exercises I did for the #zgymchallenge #zgymchallenge which by now you probably already now who's hosting it... yes the amazing @zuzkalight! Check it out and happy #noequipmentworkout to you!

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@trainwithj

We have been seeing crazy leg exercises on Instagram lately that it can be intimidating at times. For those of you starting your fitness journey and have no idea what exercises focus on what muscles, Iโ€™m here to help! Four Exercises Targets WHAT?! . . 1๏ธโƒฃ Leg Press: depending on your foot placement on the platform you can target different muscle groups. If you walk your feet on the platform and press you are targeting HAMSTRINGS & GLUTES. If you walk your feet down you are now targeting QUADS. 2๏ธโƒฃ Squats with Pulses: targets your entire leg muscles and even your core (when properly engaged) 3๏ธโƒฃ Hip Thrusts: targets your adductors/quads/hamstrings ... basically your training a lot of leg muscles and even your butt! 4๏ธโƒฃ Glute Kickbacks: name says it all ๐Ÿ’๐Ÿป it targets your GLUTES (butt) and .... your hamstrings ๐Ÿ˜Œ . . Happy Training Everyone! ๐Ÿ‘๐Ÿ‘๐Ÿ‘ at Mississauga, Ontario

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