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تمارين لعضلة الأرجل Sissy Squat: لعزل العضلة الأمامية تماماً. Kettlebell Deadlift: لتعزيز القوة والتحكم. Bulgarian Split Squat: التحدي الأكبر للتوازن والضخ العضلي. Goblet Squat: لإنهاء التمرين بأقصى استهداف. الخطة: 3 جولات × 10 تكرارات لكل تمرين.

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