✅ Strength & Muscle Building

Dynamic Leg Swings (Front to Back) (1 minute per leg)
- Swing each leg front to back to activate the hip flexors and hamstrings.
Lunges (1 minute)
- Step forward into a lunge and alternate legs, warming up the legs and hips.
Hip Circles (1 minute per side)
- Perform circular motions with each leg to increase hip mobility.

Barbell Back Squats (4 sets of 6-8 reps)
- Focus on depth, ensuring your thighs are parallel to the floor or lower. This is one of the best exercises for overall leg and glute strength.
Deadlifts (4 sets of 5-7 reps)
- Engage the glutes and hamstrings as you lift the barbell, keeping a straight back and proper form.
Walking Lunges with Dumbbells (3 sets of 12 reps per leg)
- Perform lunges while holding dumbbells by your sides for added resistance, engaging the glutes and quads.
Bulgarian Split Squats (3 sets of 8-10 reps per leg)
- Place one foot behind you on a bench or elevated surface and squat down, targeting the quads and glutes.
Leg Press Machine (3 sets of 10 reps)
- Push the weight with your legs, focusing on full extension and control to target the quads, hamstrings, and glutes.

Seated Hamstring Stretch (1-2 minutes per leg)
- Sit on the floor with one leg extended and the other bent, reaching for your toes to stretch the hamstrings.
Lunging Hip Flexor Stretch (1 minute per side)
- Step forward into a lunge and press your hips forward to stretch the hip flexors and quads.
Child’s Pose (2 minutes)
- A restorative stretch that relaxes the hips, glutes, and lower back.

Arm Circles (1 minute each direction)
- Perform arm circles to activate the shoulders.
Push-ups (1 minute)
- Start with a basic push-up to engage the chest, shoulders, and triceps.

Barbell Bench Press (4 sets of 6-8 reps)
- Keep the barbell controlled, lowering it slowly and pressing up with power to build chest strength and muscle mass.
Pull-ups or Lat Pulldowns (3 sets of 8-10 reps)
- Engage the lats and biceps with each pull-up. If you’re doing lat pulldowns, aim for a wide grip.
Overhead Barbell Press (4 sets of 6-8 reps)
- Press the barbell overhead, keeping your core engaged to work the shoulders, triceps, and upper chest.
Dumbbell Rows (3 sets of 8-10 reps per arm)
- Focus on pulling with your back muscles, especially the lats and traps, to strengthen your upper back.
Bicep Curls with Dumbbells (3 sets of 10-12 reps)
- Perform curls to isolate the biceps, using a controlled motion for maximum muscle engagement.

Chest Stretch (1-2 minutes)
- Stretch the chest by placing your hands behind you and opening up the chest.
Shoulder Stretch (1 minute per side)
- Reach one arm across your body and gently pull it toward your chest.
Triceps Stretch (1 minute per side)
- Stretch the triceps by reaching one arm overhead and gently pressing on the bent elbow.

Jumping Jacks (1 minute)
- Get your heart rate up and activate the full body.
Bodyweight Squats (1 minute)
- Focus on squat form and engage the legs and glutes.

Deadlifts (4 sets of 5-7 reps)
- Focus on engaging the posterior chain (back, glutes, hamstrings) to build overall strength.
Squat to Press (Thrusters) (3 sets of 8-10 reps)
- Hold a barbell or dumbbells at shoulder height, perform a squat, and then press the weight overhead as you rise. This is excellent for full-body strength.
Renegade Rows (3 sets of 8-10 reps per side)
- In a plank position with dumbbells, row one dumbbell at a time while keeping your core tight.
Chest Press with Dumbbells (3 sets of 8-10 reps)
- Lie on a bench or the floor, pressing dumbbells upwards to work the chest and triceps.
Leg Extensions (3 sets of 12-15 reps)
- Use the leg extension machine to isolate and build the quads.

Quad Stretch (1 minute per side)
- Hold your ankle behind you and gently stretch the quads by pressing the hips forward.
Cat-Cow Stretch (1-2 minutes)
- Perform this stretch to mobilize the spine and relieve any tension in the back.
Lower Back Stretch (1-2 minutes)
- Lie on your back and gently twist to each side to release any tightness in the lower back.

Focus on Rest, Recovery, and Stretching

Foam Rolling (5-10 minutes)
- Use a foam roller to target tight muscles, especially in the quads, hamstrings, calves, and back.
Yoga or Stretching (20-30 minutes)
- Focus on yoga poses that increase flexibility and promote muscle recovery, such as Downward Dog, Pigeon Pose, and Child’s Pose.

Progressive Overload: Gradually increase the weight or reps as your strength improves to continue making gains.
Rest and Recovery: Aim for at least one rest day between workouts for each muscle group to promote muscle growth and recovery.
Proper Nutrition: Ensure you are consuming enough protein (aim for around 1.2–2 grams per kg of body weight) to fuel muscle recovery and growth.
Stay Consistent: Commit to your workout routine for at least 8-12 weeks to see noticeable strength and muscle-building results.

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