Treino C

Squat

1 set × 1-15 reps

Split Squat (Bulgarian)

1 set × 10-12 reps

Sissy Squat (Weighted) - Barbell

1 set × 8-10 reps

Nordic Hamstring Curl

1 set × 6-8 reps

Calf Raise (Seated, Single-Leg) - Dumbbell

1 set × 15-20 reps

Leg Raise (Hanging, Straight)

1 set × 10-15 reps