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29 m

Dumbbell +

Quadriceps +

213 kcal

30-Min Dumbbell Quads & Glutes

Warmup

Block #1

Block #2

Block #3

Block #4

Cooldown

Warmup

Side Leg Swing

Left Side

20 sTimeNo equipment

Side Leg Swing

Right Side

20 sTimeNo equipment

Single Leg Hip External Rotation

Left Side

25 sTimeNo equipment

Single Leg Hip External Rotation

Right Side

25 sTimeNo equipment

Gorilla Squat

30 sTimeNo equipment

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