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Dumbbell Lunges - (All Views) - LEFT

Captain Workout (Day 2) - PLYOMETRIC & ABS • 30s

///// PRIMARY MUSCLES WORKED

GLUTES
- [L] Gluteus maximus

QUADS
- [L] Rectus femoris
- [L] Vastus intermedius
- [L] Vastus lateralis
- [L] Vastus medialis

///// SECONDARY MUSCLES WORKED

ABS
- External oblique

GLUTES
- [R] Gluteus maximus
- [R] Gluteus medius

HIP
- [R] Adductor magnus
- [R] Gracilis
- [R] Sartorius

QUADS
- [R] Vastus medialis

HAMSTRINGS
- [R] Semimembranosus
- [R] Semitendinosus

CALVES
- [R] Gastrocnemius, lateral head
- [R] Soleus

GLUTES
- [L] Gluteus medius

HIP
- [L] Adductor magnus
- [L] iliotibial band
- [L] Gracilis
- [L] Sartorius
- [L] Tensor fascia lata

HAMSTRINGS
- [L] Biceps femoris, long head
- [L] Biceps femoris, short head
- [L] Semimembranosus
- [L] Semitendinosus

CALVES
- [L] Extensor digitorum longus
- [L] Gastrocnemius, lateral head
- [L] Peroneus brevis
- [L] Peroneus longus
- [L] Soleus
- [L] Tibialis anterior

Up Next in Captain Workout (Day 2) - PLYOMETRIC & ABS

  • Dumbbell Squats - (All Views)
    00:30
    Dumbbell Squats - (All Views)

    Dumbbell Squats - (All Views)

    ///// PRIMARY MUSCLES WORKED

    GLUTES
    - Gluteus maximus
    - Gluteus medius

    QUADS
    - Rectus femoris
    - Vastus intermedius
    - Vastus lateralis

    ///// SECONDARY MUSCLES WORKED

    BACK
    - Latissimus dorsi

    ABS
    - External oblique

    HIP
    - iliotibial band
    - Tensor fascia lata

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    ///// PRIMARY MUSCLES WORKED

    SHOULDERS
    - Anterior deltoid

    CHEST
    - Pectoralis major
    - Pectoralis major, clavicular part

    TRICEPS
    - Triceps brachii, lateral head
    - Triceps brachii, long head
    - Triceps brachii, medial head

    FOREARMS
    - Anconeus

    ///// SECONDARY MUSCLES WORKE...

  • Crunches - (All Views)
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    Crunches - (All Views)

    ///// PRIMARY MUSCLES WORKED

    BACK
    - Latissimus dorsi
    - Teres major

    CHEST
    - Serratus anterior

    ABS
    - External oblique
    - Rectus abdominis
    - Internal oblique

    QUADS
    - Rectus femoris

    ///// SECONDARY MUSCLES WORKED

    CHEST
    - Pectoralis major

    GLUTES
    - Gluteus maximus
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