{"id":9980,"date":"2024-10-20T15:43:22","date_gmt":"2024-10-20T15:43:22","guid":{"rendered":"https:\/\/www.musclestationth.com\/?page_id=9980"},"modified":"2024-10-20T15:44:11","modified_gmt":"2024-10-20T15:44:11","slug":"leg-day","status":"publish","type":"page","link":"https:\/\/www.musclestationth.com\/en\/leg-day\/","title":{"rendered":"Leg Day"},"content":{"rendered":"<div data-elementor-type=\"wp-page\" data-elementor-id=\"9980\" class=\"elementor elementor-9980\">\n\t\t\t\t<div class=\"elementor-element elementor-element-f755367 e-flex e-con-boxed e-con e-parent\" data-id=\"f755367\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e1ca054 elementor-widget elementor-widget-heading\" data-id=\"e1ca054\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">***3.\u0e02\u0e32+\u0e17\u0e49\u0e2d\u0e07<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-2a7f9f5 e-flex e-con-boxed e-con e-parent\" data-id=\"2a7f9f5\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-11326cb elementor-widget elementor-widget-heading\" data-id=\"11326cb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">warm up<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-814b206 e-flex e-con-boxed e-con e-parent\" data-id=\"814b206\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-61617a8 e-con-full e-flex e-con e-child\" data-id=\"61617a8\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-823ea0c elementor-widget elementor-widget-text-editor\" data-id=\"823ea0c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>1.Standing Hip Circles<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-d36db26 e-con-full e-flex e-con e-child\" data-id=\"d36db26\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-890611b elementor-widget elementor-widget-video\" data-id=\"890611b\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=OvJMG4_nMFc&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-26b1cee e-flex e-con-boxed e-con e-parent\" data-id=\"26b1cee\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-0e90dbe e-con-full e-flex e-con e-child\" data-id=\"0e90dbe\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-430900d elementor-widget elementor-widget-text-editor\" data-id=\"430900d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>2.Worlds Greatest Stretch<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-b84c03e e-con-full e-flex e-con e-child\" data-id=\"b84c03e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-52162d5 elementor-widget elementor-widget-video\" data-id=\"52162d5\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=pO3KPQ5fzJ0&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-3c3a30e e-flex e-con-boxed e-con e-parent\" data-id=\"3c3a30e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-41664ec elementor-widget elementor-widget-heading\" data-id=\"41664ec\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">**\u0e02\u0e32<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-b30368f e-flex e-con-boxed e-con e-parent\" data-id=\"b30368f\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-c25973f e-con-full e-flex e-con e-child\" data-id=\"c25973f\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-fb886f1 elementor-widget elementor-widget-text-editor\" data-id=\"fb886f1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>1.Barbell Front Squat<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-1990f04 e-con-full e-flex e-con e-child\" data-id=\"1990f04\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-57249b6 elementor-widget elementor-widget-video\" data-id=\"57249b6\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/Q1Ypb8ZNzI4?si=x16wy0Tl8NqATfUJ&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-bdb55a4 e-flex e-con-boxed e-con e-parent\" data-id=\"bdb55a4\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-88b1cf4 e-con-full e-flex e-con e-child\" data-id=\"88b1cf4\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a4d8881 elementor-widget elementor-widget-text-editor\" data-id=\"a4d8881\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>2.Barbell Hip Thrust<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-5e32bce e-con-full e-flex e-con e-child\" data-id=\"5e32bce\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-441ba57 elementor-widget elementor-widget-video\" data-id=\"441ba57\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/aweBS7K71l8?si=uSWNRIVtOreOSToW&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-bb5e418 e-flex e-con-boxed e-con e-parent\" data-id=\"bb5e418\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-b19dce6 e-con-full e-flex e-con e-child\" data-id=\"b19dce6\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-21d74e5 elementor-widget elementor-widget-text-editor\" data-id=\"21d74e5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>3.Bulgarian Split Squat<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-c2896aa e-con-full e-flex e-con e-child\" data-id=\"c2896aa\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-58eb057 elementor-widget elementor-widget-video\" data-id=\"58eb057\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/vgn7bSXkgkA?si=wA2MfyM9r31AezDn&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-1231162 e-flex e-con-boxed e-con e-parent\" data-id=\"1231162\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-04f5be9 e-con-full e-flex e-con e-child\" data-id=\"04f5be9\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-33dabc4 elementor-widget elementor-widget-text-editor\" data-id=\"33dabc4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>4.Dumbbell Romanian Deadlift<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-14ce424 e-con-full e-flex e-con e-child\" data-id=\"14ce424\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d99dc1f elementor-widget elementor-widget-video\" data-id=\"d99dc1f\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/xAL7lHwj30E?si=yLCAQjs33BmJHN1r&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-32d2e97 e-flex e-con-boxed e-con e-parent\" data-id=\"32d2e97\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-e550030 e-con-full e-flex e-con e-child\" data-id=\"e550030\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b3f616c elementor-widget elementor-widget-text-editor\" data-id=\"b3f616c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>5.Side Lunges<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-d026bd0 e-con-full e-flex e-con e-child\" data-id=\"d026bd0\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-f7435f2 elementor-widget elementor-widget-video\" data-id=\"f7435f2\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/1D_tsUSW3ZY?si=XJL_jqKApysR2tgp&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-455e4f2 e-flex e-con-boxed e-con e-parent\" data-id=\"455e4f2\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-fafe273 elementor-widget elementor-widget-heading\" data-id=\"fafe273\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">**\u0e17\u0e49\u0e2d\u0e07 <span style=\"color: var(--ast-global-color-0);font-size: 1.75rem;text-align: var(--text-align)\">(3 \u0e17\u0e48\u0e32\u0e15\u0e48\u0e2d\u0e40\u0e19\u0e37\u0e48\u0e2d\u0e07\u0e01\u0e31\u0e19)<\/span><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-47dd376 e-flex e-con-boxed e-con e-parent\" data-id=\"47dd376\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-a70305d e-con-full e-flex e-con e-child\" data-id=\"a70305d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-53c1a16 elementor-widget elementor-widget-text-editor\" data-id=\"53c1a16\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>1.high crunch<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-1843c3d e-con-full e-flex e-con e-child\" data-id=\"1843c3d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8e3a1f8 elementor-widget elementor-widget-video\" data-id=\"8e3a1f8\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/W-5q50TkMio&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-5918569 e-flex e-con-boxed e-con e-parent\" data-id=\"5918569\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-4c40c31 e-con-full e-flex e-con e-child\" data-id=\"4c40c31\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5341fe8 elementor-widget elementor-widget-text-editor\" data-id=\"5341fe8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>2.leg raises<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-f50c9bd e-con-full e-flex e-con e-child\" data-id=\"f50c9bd\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-73167da elementor-widget elementor-widget-video\" data-id=\"73167da\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/xqTh6NqbAtM&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-f332332 e-flex e-con-boxed e-con e-parent\" data-id=\"f332332\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-e794fe0 e-con-full e-flex e-con e-child\" data-id=\"e794fe0\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e5c6cbe elementor-widget elementor-widget-text-editor\" data-id=\"e5c6cbe\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>3.Side Lying Clam Shell<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-3d97307 e-con-full e-flex e-con e-child\" data-id=\"3d97307\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4802972 elementor-widget elementor-widget-video\" data-id=\"4802972\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=DAAjOdwZdks&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>***3.\u0e02\u0e32+\u0e17\u0e49\u0e2d\u0e07 warm up 1.Standing Hip Circles https:\/\/www.youtube.com\/watch?v=OvJMG4_nMFc 2.Worlds Greatest Stretch https:\/\/www.youtube.com\/watch?v=pO3KPQ5fzJ0 **\u0e02\u0e32 1.Barbell Front Squat https:\/\/youtu.be\/Q1Ypb8ZNzI4?si=x16wy0Tl8NqATfUJ 2.Barbell Hip Thrust https:\/\/youtu.be\/aweBS7K71l8?si=uSWNRIVtOreOSToW 3.Bulgarian Split Squat https:\/\/youtu.be\/vgn7bSXkgkA?si=wA2MfyM9r31AezDn 4.Dumbbell Romanian Deadlift https:\/\/youtu.be\/xAL7lHwj30E?si=yLCAQjs33BmJHN1r 5.Side Lunges https:\/\/youtu.be\/1D_tsUSW3ZY?si=XJL_jqKApysR2tgp **\u0e17\u0e49\u0e2d\u0e07 (3 \u0e17\u0e48\u0e32\u0e15\u0e48\u0e2d\u0e40\u0e19\u0e37\u0e48\u0e2d\u0e07\u0e01\u0e31\u0e19) 1.high crunch https:\/\/youtu.be\/W-5q50TkMio 2.leg raises https:\/\/youtu.be\/xqTh6NqbAtM 3.Side Lying Clam Shell https:\/\/www.youtube.com\/watch?v=DAAjOdwZdks<\/p>","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"site-sidebar-layout":"no-sidebar","site-content-layout":"page-builder","ast-site-content-layout":"full-width-container","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"disabled","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center 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center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"advanced_seo_description":"","jetpack_seo_html_title":"","jetpack_seo_noindex":false,"jetpack_seo_schema_type":"","footnotes":""},"class_list":["post-9980","page","type-page","status-publish","hentry"],"jetpack_sharing_enabled":true,"rttpg_featured_image_url":null,"rttpg_author":{"display_name":"admin","author_link":"https:\/\/www.musclestationth.com\/en\/author\/musclestationth\/"},"rttpg_comment":0,"rttpg_category":null,"rttpg_excerpt":"***3.\u0e02\u0e32+\u0e17\u0e49\u0e2d\u0e07 warm up 1.Standing Hip Circles https:\/\/www.youtube.com\/watch?v=OvJMG4_nMFc 2.Worlds Greatest Stretch https:\/\/www.youtube.com\/watch?v=pO3KPQ5fzJ0 **\u0e02\u0e32 1.Barbell Front Squat https:\/\/youtu.be\/Q1Ypb8ZNzI4?si=x16wy0Tl8NqATfUJ 2.Barbell Hip Thrust https:\/\/youtu.be\/aweBS7K71l8?si=uSWNRIVtOreOSToW 3.Bulgarian Split Squat https:\/\/youtu.be\/vgn7bSXkgkA?si=wA2MfyM9r31AezDn 4.Dumbbell Romanian Deadlift https:\/\/youtu.be\/xAL7lHwj30E?si=yLCAQjs33BmJHN1r 5.Side Lunges https:\/\/youtu.be\/1D_tsUSW3ZY?si=XJL_jqKApysR2tgp **\u0e17\u0e49\u0e2d\u0e07 (3 \u0e17\u0e48\u0e32\u0e15\u0e48\u0e2d\u0e40\u0e19\u0e37\u0e48\u0e2d\u0e07\u0e01\u0e31\u0e19) 1.high crunch https:\/\/youtu.be\/W-5q50TkMio 2.leg raises https:\/\/youtu.be\/xqTh6NqbAtM 3.Side Lying Clam Shell https:\/\/www.youtube.com\/watch?v=DAAjOdwZdks","_links":{"self":[{"href":"https:\/\/www.musclestationth.com\/en\/wp-json\/wp\/v2\/pages\/9980","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.musclestationth.com\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.musclestationth.com\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.musclestationth.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.musclestationth.com\/en\/wp-json\/wp\/v2\/comments?post=9980"}],"version-history":[{"count":4,"href":"https:\/\/www.musclestationth.com\/en\/wp-json\/wp\/v2\/pages\/9980\/revisions"}],"predecessor-version":[{"id":9985,"href":"https:\/\/www.musclestationth.com\/en\/wp-json\/wp\/v2\/pages\/9980\/revisions\/9985"}],"wp:attachment":[{"href":"https:\/\/www.musclestationth.com\/en\/wp-json\/wp\/v2\/media?parent=9980"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}