# Treinao de pernas

## Workout

- 1 × 1 Squat (Sky Reach)
- 1 × 1s Hamstring Stretch (90/90)
- 1 × 1 90/90 Hip Switch
- 1 × 1 Hip Circle
- 1 × 1s Butterfly Stretch
- 1 × 1s Horse Stance
- **Main · 3 rounds**
  - 1 Split Squat (Bulgarian)
  - 1 Deadlift (Romanian) - Dumbbell
- **Burn muscles · 3 rounds**
  - 1s Wall Sit
  - 1 Nordic Hamstring Curl
- 1 × 1s Deep Squat Hold
- 1 × 1s Hamstring Stretch (Lying)