inner and outer thigh

Band exercise

use a strong exercise band and place it around your ankles and with one foot in line with your hips kick the opposite leg straight back. The band will give you more tension in the exercise.

Snatch

One of our personal training friends here at We Train You Gain, demo, the snatch

landmine press

Wedge the end of the barbell into a corner of the room (to avoid damage to the walls, you may have to wrap a towel around it). Load the opposite end with weight and grasp it toward the end of the sleeve with your left hand. Stagger your stance so your right leg is in front. Press the bar straight overhead.

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Arnold press

In a standing position, elbows at sides, grasp one dumbbell in each hand and raise the weights to your shoulders, palms turned toward you. in one smooth motion, press the weights up overhead - not quite to the point where they are locked out - and at the same time rotate your hands, thumbs turning in-ward, so that your palms face forward at the top of the movement. hold for a moment and then reserve the movement

kettlebell swing

Grab a kettlebell with an overhand grip and hold it in front of your waist at arm length. Bend at your hips and knees and lower your torso until it forms a 45 - degree angle to the floor. Swing the Kettlebell between your legs. keeping your arm straight, thrust your hips forward, straighten your knees and swing the kettlebell up to chest level. now squat back down as you swing the kettlebell between your legs.

Cable Row

use the long bar on the cable machine and row down. Lean a bit back and make sure your legs are straight.

Thrusts

Grab a pair of dumbbells and hold them next to your shoulders, your palms facing each other. Stand tall with your feet shoulder width a part. Lower your body until the tops of your thighs are at least parallel to the floor. Push your body back to standing position as you press the dumbbells directly over your shoulders. Lower the dumbbells back to the starting position.

Kettlebell press

Hold the weight close to your chest at shoulder level with both hands on the handle and palms facing each other. Squat down as deeply as you can and then press the bell straight out in front of you with arms extended. Bring it back to your chest and repeat for reps while maintaining the squat position.

walking lunges

walking lunges, step forward with your left leg and slowly lower your body until your knee is bent at least 90 degrees. Pause then push yourself to the starting position as quickly as you can. Complete the prescribed number of repetitions or distance.