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  • Dumbbell Front Rack Curtsy Deficit Lunge

    Stand on a platform, dumbbells in front rack, feet hip-width apart.
    Step back, lowering knee toward floor, keeping chest upright and core engaged.
    Push through front foot, return to start, keeping bar stable throughout.

  • Dumbbell Curtsy Deficit Lunge

    Stand on a platform, dumbbells in both hands, feet hip-width apart.
    Step back, lowering knee toward floor, keeping chest upright and core engaged.
    Push through front foot, return to start, keeping bar stable throughout.

  • Dumbbell Quad Stomp

    Place your front foot on a low box and take a split stance. Put all of your weight on your front foot.
    Break at the knees and lower yourself until your calves touch your hamstrings.
    Push yourself back to the starting position.

  • Dumbbell Waiters Bow

    Place a barbell at about midway up your thigh. Press your quads into the barbell.
    Push your hips back while leaving your knees mostly extended. Look for a stretch in your hamstrings.
    When you feel the stretch, push your hips forward until you're back in a standing position.
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