by arch0wl
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Laila exercises - 09/08/17

• Squat (wide, for hamstrings)

• Bench

• Deadlift (sumo, same thing. use a heavy dumbbell goblet-style instead of a barbell.)

• A side-glute exercise, like lying side plank / lying leg raise

• An inner-glute exercise, like reverse lunges

• A soleus exercise, like squatted down calf raises while holding on to something

• A tibialis exercise, like the tibialis flex with a kettlebell on your foot

• Inner thigh exercises like the good girl / bad girl machines

• A bicep exercise like the sitting down isolation curl (arnold curl)

• Forearm exercises (I taught you these, use a single dumbbell and twist it around)

• Side-deltoid raises

• Deltoid raises

• An inner back exercise, like rows

• A lats exercise, like lat pulldowns or pullups

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