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Build LEAN & STRONG LEGS | Full Workout & Tips von Natacha Océane   4 months ago

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My muscle building training and nutrition guide BUILD. is designed to increase your metabolism (12 week programme, approved by GB Olympic Team expert) + my fat loss training and nutrition guide CUT. Reload and all my other programmes are all available at: https://www.natachaoceane.com

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Instagram: https://www.instagram.com/natacha.oceane
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WORKOUT:

Warm up 5-10 mins (light jogging, dynamic stretching) - see this warm up video I made that goes into it all in detail and can be applied to any workout! https://www.youtube.com/watch?v=GLA2hFv24ww

- 1.5 rep squats - 4 x 6 reps (each 1.5 rep counts as 1 rep)
- Rest 90s-120s between sets
- Squat sweep to curtsy - 3 x 8 reps per side (16 total)
- Rest 60s between sets
- KB front rack hold rear elevated split squat - 3 x 8 reps per side
- Rest 45s before swapping legs and repeat until all sets are complete
- Straight leg calf jumps - 4 x 16reps
- Rest 45s between sets
- Lateral duck walks - 3 x 8 per side
- Rest 45s before swapping direction and repeat until all sets are complete
- Single leg plyo hip thrusts - 3 x 12 per side
- Swap sides immediately then rest for 45s
- Skiier swings - 3 x 12
- Rest 45-60s between sets

Cool down 5-15 minutes - light cardio/walk followed by some static stretching

OUTFIT: Ultra seamless shorts and bra, this is my commission link and never changes the price you pay. I love you if you choose to use it or not ❤️ https://gym.sh/Shop-Natacha-Oceane

#workout #training



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