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Shailey and Sammy CollierShailey and Sammy Collier
/30 Day Advanced Prog.

W4/D1 Legs

5.0|45 min
LEGS: BARBELL BULGARIAN SQUAT: - 1 warm-up set 12-15 reps each leg - 3 working sets, increasing weight each set 6-10 reps **drop set each set with bodyweight reps minimum 5 reps each leg** CLOSE STANCE HACK SQUAT(FACING OUT/LOW FOOT PLACEMENT): - 3 sets increasing weight each set 8-12 reps - 2 HEAVY SETS 6-8 reps **drop set each set 1x to failure** LEG PRESS : - 3 sets increasing weight each set 8-12 reps - 2 sets HEAVY/ 5-8 reps **drop set each set with x reps, minimum 5 reps** PIT SHARK (WIDE STANCE DB GOBLET SQUAT OPTIONAL): - 1 warm-up set 15 reps - 3 sets increasing weight each set 8-12 reps - 2 HEAVY sets 5-8 reps **drop set each set 1x with x reps to failure, minimum 5 reps** SEATED HAMSTRING CURL: - 3 sets increasing weight each set 8-12 reps - 2 heavy sets 5-8 reps **drop set each set with single-leg reps to failure, minimum 5 reps each leg**

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