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Primário
Secundário
Terciário
Dificuldade
Intermediate
Força
Pull
Mecânico
Compound

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Plate Waiters Bow

Place a barbell at about midway up your thigh. Press your quads into the barbell. Hold a plate up to your chest.
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.