# Treino C

Perna

## Workout

- 4 × 1-15 Bodyweight Squat
- 3 × 10-12 Split Squat (Bulgarian)
- 3 × 8-10 Sissy Squat (Weighted) - Barbell
- 3 × 6-8 Nordic Hamstring Curl
- 4 × 15-20 Calf Raise (Seated, Single-Leg) - Dumbbell
- 3 × 10-15 Leg Raise (Hanging, Straight)