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National Ballet dancer shares three exercises for sculpting lean quads

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Kate Hosier of the National Ballet of Canada shares three of her favourite exercises for sculpting long, lean quads.

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National Ballet Of Canada (Nonprofit Organization) Dance (Interest) Weight Ballet (Sport) Fitness Loss Exercise Physical Exercise (Interest) Muscle Workout Fitness (Magazine) Health Training communal civil ethnic domestic internal social public royal general state sweeping home imperial native inland politic societal federal local John/Jane Q. Public aborigine burgess burgher civilian commoner cosmopolite denizen dweller freeman/woman householder inhabitant member of body politic member of community national naturalized person occupant resident settler subject taxpayer townsperson urbanite villager voter borough metropolitan municipal urban governmental interior political citizen habitant indweller inhabiter liver resider handcrafted home-grown homemade indigenous intestine intramural traditional tribal civic nationals National Nationals dance act appearance ballet behavior burlesque business ceremony concert custom display drama exhibition gig interpretation matinee offering opera pageant play portrayal presentation production recital rehearsal representation review revue rigmarole rite set show special spectacle stage show stunt to-do performance Ballet danseuse danseur hoofer coryphee show girl aerialist artist athlete balancer clown contortionist dancer funambulist gymnast performer stunt person trapezist tumbler company figurant figurante prima ballerina acrobat actor actress aerosaltant artiste doer equilibrist impersonator mime musician player star thespian trouper worker ballet dancer Dancer stake part claim divide taste chunk dose slice end bite divvy due split whack parcel ration quota drag cut piece plum lot cut in cut up meed points halver quotum whole total receive accord deal shift prorate yield bestow allot dispense partake assign divvy up dole out split up give out go Dutch mete out pay half piece up slice up deny refuse unite gather join hold keep oppose take agreement allotment apportionment benefit compensation compromise pay reconciliation reimbursement remuneration settlement share stipulation admeasure apportion appropriate budget designate dish out earmark give mete set aside appropriation portion allocate appoint cut the pie distribute dole shell out allocation allowance cut of pie grant measure piece of the action rake off stint aid alimony annuity bequest bounty commission contribution endowment fee fellowship gift honorarium inheritance interest legacy pension prize quantity recompense remittance salary scholarship stipend subsidy wage adjustment Share trio troika triad trinity triplet third trilogy trivium ternion ternary triplex treble triple ternate trinal trinary three threesome trine triune set of three trey triangle triplicate triptych triumvirate triunity threes Three task lesson act action drill test study labor theme toil gym repose fun disuse misuse rest operation practice exertion enjoyment pursuit discharge idleness enjoy handle exert exploit apply operate use devote wield utilize employ bestow execute sharpen ignore forget develop prepare train improve inure hone fix work ply break strain foster set teach groom dry run put out tune up warm up laze halt idle relax try annoy chafe pain vex irk gall aid calm quiet help contest events exercises games races recreation workout accomplishment achievement blow commission dealings doing effort enterprise execution exercise feat handiwork maneuver manipulation move performance procedure step stroke thrust transaction undertaking activeness animation bustle hustle life liveliness motion movement aquarobics dance workout high impact low impact slimnastics warm-up appliance appositeness employment exercising function germaneness pertinence play purpose relevance usance utilization value administer assign bring into play bring to bear engage implement athletics activity aerobics application Exercise being now since after during pro toward to go to as long as cause considering for for the reason that inasmuch as seeing that whereas as a result of as things go by cause of by reason of by virtue of due to for the sake of in as much as in behalf of in that in the interest of in view of now that on the grounds that over owing to seeing thanks to through backing in agreement on the side of supporting all in all all things considered because everything being equal forasmuch as in consideration of in light of insomuch as pending taking into account accept advocate appreciate approbate approve back be in favor of be on one's side buck for champion choose commend cotton to countenance encourage endorse esteem eulogize fancy flash on go for hold with honor incline lean toward look up to opt for patronize pick praise prize regard highly root for sanction single out support take a liking to take a shine to take to think well of tilt toward value accordingly and so consequently ergo for this reason hence in consequence in that event on account of on the grounds then thence therefrom thereupon thus to that end whence wherefore behind favor therefore FOR design painting molding portrayal imitation carving modeling shaping sketching lack hack shape slice etch mold trim hew form chip tool slash model grave mould mend sew join carve sketch detail paint relate image state limn report sculpt hide adorn stamp punch cast base plan photograph forge plot plant pat devise make erect round scheme frame build ruin raze cut shave pare erode extend abstraction description illustration pictorialization representation sculpting simulation symbolization block out chisel cleave dissect dissever divide engrave fashion incise indent insculpt pattern rough-hew stipple sunder whittle roughcast roughhew sculpture characterize delineate illustrate interpret narrate outline picture portray represent reproduce decorate impress create art depict emboss sinewy gangly lanky slim gaunt rangy sparse skinny svelte wiry poor scanty worn barren spare stick wasted shadow bony meager lank twiggy stilt no fat fat veer drift nod tilt tip slant prop twist bow cock slope curve pitch sag rest cant sheer droop careen divert roll repose jut list turn place dip heel sink beetle be off ascend rise forget prefer incline tend favor look be prone not mind dislike confide rely trust bank on hinge on bet on keep awkward gangling lean rawboned scrawny sharp angle arc bending corner crook curvation curvature deflection deviation flection flexure hook loop round shift tack yaw zigzag angle away angle off arch buckle camber circle contort crimp crinkle crouch curl deflect deform detour double flex genuflect incurvate pervert spiral stoop swerve verge warp waver wilt wind bend lurch sway abridged boiled down breviloquent brief compact compendiary compendious compressed condensed curt epigrammatic in a nutshell laconic marrowy meaty pithy short and sweet succinct summary synoptic terse dangle decline depress diminish drop fade fail faint fall down flag let down loll lop settle sling slouch slump subside suspend weaken wither angular concise Lean quadrant dorm grounds quad quadrangle square yard cloister close compass courtyard curtilage enclosure forum patio piazza plaza street asylum aviary bowl building cage camp cell coliseum coop corral court den dungeon garden ghetto hutch jail pale park patch pen place plot pound precinct prison region room stadium stockade sty vault walk zone division farthing fourth one-fourth part portion quartern section semester span term two bits campus quarter Quads quads Canada canada non-profit Nonprofit organization disco waltz rock tap skip jump shimmy trip caper jig leap hop frolic sway cavort hustle whirl strut promenade step prance spin tread twist flit careen swing bob gambol get down samba tango rhumba foxtrot jitter jitterbug boogie conga jive Charleston one-step two-step bunny hop cut a rug foot it hoof it prom ball brawl choreography dance toe dancing bazaar charitable affair charity performance concert dinner exhibit exhibition fair pancake breakfast raffle blow the lid off bounce bound cut capers cut loose frisk go on a tear horse around kick up one's heels let loose play raise hell rollick romp spring whoop it up caracole carry on cut up fool around go places and do things horseplay monkey around revel roughhouse sport affray animosity antagonism bad blood brush competition concours contention contest difference disaccord dispute dissension dissent dissidence disunity divided loyalties faction factionalism flap fray friction fuss hassle hostility interference meeting opposition row ruckus run-in set-to strife variance amuse cosset cradle fondle love nuzzle pet ride on knee toss toy toy with ballet benefit conflict dandle Dance interest load burden gross mass net heft benefit pleasure solution stone plumb rock bob anchor sinker impact power clout value pull potency pith credit access moment import sway weakness disregard advantage impotence failure strain duty task tax cumber charge onus significance stress weight ascendancy authorization beef command domination dominion edge esteem force goods government guts influence juice jump jurisdiction leg up license mastery might might and main permission permit pizzazz pow powerhouse prerogative prestige punch right ropes rule say say-so steam strength strong arm stuff supremacy upper hand warrant what it takes whip hand word zap balance brace bracket counterbalance counterweight equilibrium sandbag stability stabilizer support application connection meaning pertinence reference relation relevance distort incline make partial prejudice prepossess slant twist warp aggregate amount amplitude bigness dimensions extent immensity magnitude massiveness quantity quantum substance total totality volume accent authority ballast bearing bias bulk sports sport Sports spahts spots football basketball baseball hockey nascar vigor health trim repair kilter fettle shape enervation lethargy weakness poor health adequacy aptitude decorum harmony decency keeping aptness order patness inability inadequacy indecency discord immorality account advantage applicability appropriateness fitness service usefulness capability capacity competency cutting it cutting the mustard expertise hacking it know-how making the grade makings might moxie proficiency qualification qualifiedness savvy skill suitability the goods the right stuff what it takes accord agreement apposition coherence cohesion compatibility concord concurrence conformability congruity consonance correspondence evenness homogeneity invariability likeness proportion similarity stability steadfastness steadiness symmetry uniformity union unity accessibility accessory accommodation advancement agreeableness aid amenity appliance assistance avail benefit comfort comforts contribution cooperation ease enjoyment facility furtherance handiness help life luxury means ministration ministry openness opportuneness promotion receptiveness relief satisfaction serviceability succor suitableness support time saver use utility bon ton civility correctitude decorousness good breeding orderliness properness rightness seemliness analogy coincidence comparability comparison conformity consistency correlation equivalence match regularity relation resemblance competence convenience correctness Fitness debt fall damage failure cost defeat trouble injury undoing harm mishap want need death ruin waste debit hurt trial losing profit win favor aid plenty boon gain wonder help birth abort crash loss Chapter 11 defalcation default destituteness destitution disaster exhaustion indebtedness indigence insolvency lack liquidation nonpayment overdraft pauperism privation repudiation ruination basis conclusion core crux determination essence fiber final decision fundamentals income key point last word main idea main point main thing meat and potatoes name of the game net nitty-gritty nuts and bolts point reality sum and substance what it's all about whole story dead death toll fatality injured killed missing prey sufferer wounded burning consuming decay decrease depletion desolation destruction devastation diminution dispersion dissipation drinking eating expenditure misuse swallowing using up utilization wear and tear deprivation detriment expense forfeit forfeiture suffering abend bankruptcy bottom line casualty consumption Loss task lesson act action drill test study labor theme toil gym repose fun disuse misuse rest operation practice exertion enjoyment pursuit discharge idleness enjoy handle exert exploit apply operate use devote wield utilize employ bestow execute sharpen ignore forget develop prepare train improve inure hone fix work ply break strain foster set teach groom dry run put out tune up warm up laze halt idle relax try annoy chafe pain vex irk gall aid calm quiet help accomplishment achievement blow commission dealings doing effort enterprise execution exercise feat handiwork maneuver manipulation move performance procedure step stroke thrust transaction undertaking activeness animation bustle hustle life liveliness motion movement aquarobics dance workout high impact low impact slimnastics warm-up workout appliance appositeness employment exercising function germaneness pertinence play purpose relevance usance utilization value administer assign bring into play bring to bear engage implement abrade anger bother exasperate fret fume grate harass incense inflame irritate itch offend provoke rage rasp rub ruffle scrape scratch worry activity aerobics application Exercise real natural gross solid visible somatic mental bodily brute carnal earthly fleshly mortal absolute authentic categorical certain concrete confirmed definite factual for real genuine hard honest injun honest to God indisputable indubitable kosher physical positive realistic substantial substantive sure enough tangible true truthful undeniable unquestionable verified beastly bestial brutish corporeal earthy feral fleshy mammalian muscular sensual untamed wild zoological actual animal corporal human material normal organic unspiritual ferine instinctive mindless senseless swinish unthinking genital impure lascivious lecherous lewd libidinous licentious lustful prurient salacious sensuous temporal unchaste venereal voluptuous vulgar wanton worldly alluvial geotic global in all creation mundane nonspiritual profane secular subastral sublunary tellurian telluric terraqueous terrene terrestrial uncelestial under the sun physicals Physical physicaL meat beef thew weakness impotence stamina energy weight clout potency force brawn sinew might lack arm flesh heftiness muscle physique power robustness steam strength vigor bouncer escort guardian minder praetorian security guard beefiness kick moxie muscularity punch sinews sock bad actor black marketeer blackmailer con convict crook culprit delinquent desperado deuce evildoer ex-con felon fugitive gangster guerilla heavy hood hoodlum hooligan hustler inside person jailbird lawbreaker malefactor mobster mug offender outlaw racketeer repeater scofflaw sinner slippery eel thug transgressor trespasser wrongdoer yardbird blood sweat and tears effort exertion labor oomph physical effort strain sweat sweat of one's brow toil travail activity animation application ardor birr dash drive effectiveness efficacy efficiency endurance enterprise fire forcefulness fortitude get-up-and-go hardihood initiative intensity juice life liveliness operativeness pep pizzazz pluck puissance spirit spontaneity toughness tuck vehemence verve vim virility vitality vivacity zeal zest zing zip élan bodyguard criminal elbow grease Muscle tryout session drill routine test work warm-up inactivity aquarobics dance workout exercise high impact low impact slimnastics step workout contest events exercises games practice races recreation all one's got attack bid crack dry run endeavor exertion experiment fling header lick one's all one's darnedest one's level best pursuit shot stab striving struggle trial try undertaking venture whack assignment burden devoir duty effort errand grind housework job scutwork stint tribulation call conditioning constitutional daily dozen discipline dress drilling gym homework instruction learning by doing maneuvers marching preparation repetition run-through shakedown training backbreaker chore daily grind elbow grease gruntwork labor menial labor rat race slavery sweat toil travail aerobics athletics attempt drudgery work out Workout magazine magazines Magazine energy fitness verdure tone shape pink fettle stamina state vigor form bloom prime disease illness appearance aspect build constitution health kilter mint order phase repair status trim bliss dreamland ecstasy elation exaltation exhilaration exultation frenzy glee high spirits intoxication joy joyousness jubilation madness rapture relaxation transport good health robustness strength anatomy being condition figure frame object outline person phenomenon physique silhouette thing torso advantage big break blessing break fluke fortunateness godsend good luck happiness in the cards karma kismet luckiness lucky break occasion opportunity profit prosperity run of luck serendipity smile streak of luck stroke success triumph victory weal wealth win windfall agreement assurance covenant guarantee oath promise toast undertaking vow warrant word euphoria luck pledge Health HEALTH workout practice drill teaching guidance exercise basics tuition buildup tutelage coaching tune-up warm-up readying neglect accomplishments acquirement actions atmosphere attainment aura backdrop breeding capacity credentials cultivation culture deeds education environment framework grounding history preparation qualification rearing seasoning tradition training upbringing ancestry civility conduct courtesy development gentility grace lineage manners nurture polish raising refinement schooling urbanity ability accomplishment address aestheticism art civilization class delicacy dignity discrimination dress elegance elevation enlightenment erudition experience fashion finish good taste improvement kindness learning nobility perception politeness proficiency savoir-faire science skill tact assignment call conditioning constitutional daily dozen discipline drilling dry run gym homework instruction learning by doing maneuvers marching repetition run-through shakedown tryout apprenticeship background book learning brainwashing catechism direction edification inculcation indoctrination information learnedness literacy pedagogy propagandism proselytism reading scholarship study tutoring achievement act aim application aspiration attempt battle crack creation deed elbow grease endeavor energy enterprise essay feat fling force industry intention job labor old college try pains power product production pull purpose push resolution shot spurt stab strain stress stretch strife striving struggle sweat tension toil travail trial trouble try tug undertaking venture whack effort Training
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