ramiro 

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground. Let dumbbell sit on the ground. Stand up to full extension. Lower back into squat, grab dumbbell.
- Stand up to full extension
-1 rep = 2 squats

DB sumo squat

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

DB RDL

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

DB double walking lunges

- Sit against a wall with your legs and hips bent at 90 degrees
-Curl dumbbells and preform a press motion

Wall sit w/ curl to press

- Raise heel off ground for each step
- Walk back and forth with dumbbells In hand

Walking calf raises

Week 4 (Day 5) Legs

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