(F9) Romanian Deadlift (RDL)

To execute a Romanian Deadlift with dumbbells, start by holding a dumbbell in each hand with an overhand grip, palms facing your thighs, standing with your feet hip-width apart. Keeping your back straight and core engaged, hinge at the hips to lower the dumbbells towards the ground while slightly bending your knees, maintaining a slight bend throughout the movement. Lower until you feel a stretch in your hamstrings, then reverse the movement by driving your hips forward and standing tall, squeezing your glutes at the top.

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(F8) Side Lunge

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(F10) Single Leg RDL