Treino C

Bodyweight Squat

1 set × 4×1-15 reps

Split Squat (Bulgarian)

1 set × 3×10-12 reps

Sissy Squat (Weighted) - Barbell

1 set × 3×8-10 reps

Nordic Hamstring Curl

1 set × 3×6-8 reps

Calf Raise (Seated, Single-Leg) - Dumbbell

1 set × 4×15-20 reps

Leg Raise (Hanging, Straight)

1 set × 3×10-15 reps