Triple Seven (7-7-7) Quadriceps Exercise | Knee Extension Machine (21s Method)
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YouTubeAigars Caune
Triple Seven (7-7-7) Quadriceps Exercise | Knee Extension Machine (21s Method)
YouTube Description Triple Seven (7-7-7), also known as the 21s method, is an excellent quadriceps strengthening exercise performed on a knee extension machine. The exercise consists of 21 total repetitions divided into three phases. First, perform 7 repetitions through the bottom half of the movement (approximately 90° to 45° of knee flexion ...
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