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#FreakMode: Alex Savva's 12-Week Fitness Plan - Week 12, Day 80

Smash your lower body and bring on the gains with today's workout.

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You might not realize it, but the kettlebell swings you’ll perform will target everything from your shoulders, lats, and pecs, to your hips, glutes, and hamstrings. This dynamic movement not only helps strengthen your lower back while keeping the risk of overload and injury quite low, the swing also strengthens your glutes.

Mastery of the hip hinge will become second nature with this movement, giving you an advantage on compound movements like the squat and deadlift.

Day 80: Legs

Back squat or leg press

3 sets of 6 reps to failure
Back squat Back squat


Captain's chair knee raise

1 set of 10-20 reps
Captain's chair knee raise Captain's chair knee raise


Single-leg squat

3 sets of 8 reps per leg
Single-leg squat Single-leg squat


Hanging Knee Raise

1 set of 10-20 reps
Hanging Leg Raise Hanging Leg Raise


Kettlebell Swing

3 sets of 6 reps to failure
One-Arm Kettlebell Swings One-Arm Kettlebell Swings


Standing Calf Raise

3 sets of 15-25 reps
Standing Calf Raises Standing Calf Raises

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