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JEREMY ETHIER’S

“L O W E R” W O R K O U T

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** !"#$% 7"/+ #"%'"() $8$%9,3$ Barbell Back Squat Romanian Deadlift Bulgarian Split Squat Glute Ham Raise (or Swiss Ball Leg Curl Alternative) A lternative) Standing Single Leg Calf Raises (Weighted) Seated Calf Raises

3$)3 3-5 2-4 2-4 2-4

%$23 %$3) 6-8 2-3 minutes 8-10 2 minutes 6-10 2 minutes 8-12 2 minutes

2-4

6-10 1-2 minutes

2-4

10-15 1-2 minutes

*Beginner should stay at the lower end of the sets range (e.g. 2-3 sets) whereas more intermediate lifters can use the higher end of the range (e.g. 4 sets).





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