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Created legs (markdown)

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hparra committed Aug 30, 2016
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+legs
+====
+
+### Dynamic Warmup/Stretches (Pre-Workout)
+
+- [Front Leg Raises](http://www.bodybuilding.com/exercises/detail/view/name/front-leg-raises)
+- [Standing Hip Circles](http://www.bodybuilding.com/exercises/detail/view/name/standing-hip-circles)
+- [Squat](http://www.bodybuilding.com/exercises/detail/view/name/bodyweight-squat)
+- [Split Squat](http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-lunges)
+- [Hip Thrusts](http://www.bodybuilding.com/exercises/detail/view/name/barbell-hip-thrust). Glutes.
+
+### Static Stretches (Post-Workout)
+
+- Hamstring
+
+
+## REFERENCES
+
+[4-4 Common Stretching Exercises](http://www.physicallytrained.com/4-4-common-stretching-exercises/).
+
+[Stretching Exercises: Basic Stretch Routine](http://www.builtlean.com/2011/05/25/basic-stretching-exercises-routine/).
+
+[12 Dynamic Warm-ups for Strength Training: USA Triathlon Training Series](https://www.youtube.com/watch?v=n7Pm3u8JWUw)
+- 0:01 - Endurance Films introduction
+- 0:13 - The Dynamic Warm-Up
+- 0:36 - 3 Point Open Stance
+- 1:33 - Heel and Toe Walks
+- 2:08 - Walking High Knees
+- 2:29 - Walking High Knees with Rotation
+- 2:57 - Half Lunge and Twist
+- 3:26 - Soldier Walk
+- 3:53 - Backward Hamstring Walk
+- 4:32 - Butt Kicks
+- 5:03 - Heel Ups
+- 5:38 - Running High Knees
+- 6:08 - Power Skips with Arms
+- 6:32 - Grape Vine
+

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