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Rest
1:30
Leg press
Feet mid-platform, full range without lifting hips. Control the descent; don't lock out harshly at the top.
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Leg curl
Pad just above the ankles, hips pinned down. Curl smoothly and squeeze at the top without yanking.
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Shoulder press
Press overhead without flaring ribs. Keep glutes and core tight; lower to about chin/ear height.
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