DAY 4 GAINING PHASE 1 \u2013 GIANT BATTLE (Legs)<\/title>\r\n <link href=\"https:\/\/fonts.googleapis.com\/css2?family=Montserrat:wght@700;400&display=swap\" rel=\"stylesheet\"\/>\r\n <style>\r\n body {\r\n font-family: 'Montserrat', Arial, sans-serif;\r\n background: #f6f6f6;\r\n margin: 0;\r\n }\r\n .back-link-container {\r\n margin: 24px 0 0 22px;\r\n }\r\n .back-link-container a {\r\n color: #2366d1;\r\n font-size: 1.2rem;\r\n font-weight: 600;\r\n text-decoration: none;\r\n }\r\n .container {\r\n max-width: 1100px;\r\n margin: 0 auto;\r\n padding: 16px 16px 32px 16px;\r\n }\r\n h1 {\r\n font-size: 2.15rem;\r\n font-weight: 800;\r\n color: #222c3c;\r\n text-align: center;\r\n margin-bottom: 4px;\r\n letter-spacing: -0.5px;\r\n }\r\n p.subtitle {\r\n font-size: 1.1rem;\r\n color: #667;\r\n text-align: center;\r\n margin-bottom: 26px;\r\n font-weight: 500;\r\n }\r\n .cards-grid {\r\n display: grid;\r\n grid-template-columns: repeat(auto-fit, minmax(300px, 1fr));\r\n gap: 32px 25px;\r\n margin-top: 15px;\r\n }\r\n .exercise-card {\r\n background: #fff;\r\n border-radius: 16px;\r\n box-shadow: 0 1.5px 10px 0 rgba(61,70,125,0.18);\r\n padding: 0 0 14px 0;\r\n overflow: hidden;\r\n cursor: pointer;\r\n transition: box-shadow 0.13s;\r\n display: flex;\r\n flex-direction: column;\r\n border: none;\r\n }\r\n .exercise-card:hover {\r\n box-shadow: 0 9px 34px #1976d208;\r\n transform: translateY(-3px) scale(1.02);\r\n }\r\n .card-img {\r\n width: 100%;\r\n height: 185px;\r\n object-fit: cover;\r\n background: #eee;\r\n margin-bottom: 0;\r\n }\r\n .card-content {\r\n padding: 15px 20px 5px 20px;\r\n display: flex;\r\n flex-direction: column;\r\n }\r\n .card-title {\r\n font-size: 1.16rem;\r\n font-weight: 700;\r\n color: #263554;\r\n margin-bottom: 4px;\r\n }\r\n .card-detail {\r\n font-size: 0.99rem;\r\n color: #444;\r\n margin-bottom: 3px;\r\n font-weight: 500;\r\n }\r\n .card-rest {\r\n font-size: 0.97rem;\r\n color: #888;\r\n margin-bottom: 7px;\r\n }\r\n .card-play {\r\n margin-left: auto;\r\n background: none;\r\n border: none;\r\n color: #1976d2;\r\n font-size: 1.7rem;\r\n margin-top: 9px;\r\n cursor: pointer;\r\n }\r\n #videoPopup {\r\n display: none;\r\n position: fixed;\r\n z-index: 1001;\r\n left: 0; top: 0; width: 100vw; height: 100vh;\r\n background: rgba(30,40,65,0.48);\r\n align-items: center; justify-content: center;\r\n }\r\n #videoPopup .popup-content {\r\n background: #fff;\r\n padding: 16px;\r\n border-radius: 13px;\r\n box-shadow: 0 10px 44px #26355426;\r\n display: flex; flex-direction: column; align-items: center;\r\n position: relative;\r\n max-width: 560px;\r\n width: 90vw;\r\n }\r\n #videoPopup .close-btn {\r\n position: absolute;\r\n top: 11px; right: 15px;\r\n background: #e53935;\r\n color: #fff;\r\n border: none;\r\n border-radius: 60px;\r\n font-size: 1.1rem;\r\n width: 30px;\r\n height: 30px;\r\n cursor: pointer;\r\n }\r\n #videoPopup iframe {\r\n max-width: 500px;\r\n width: 100%;\r\n height: 280px;\r\n border-radius: 10px;\r\n margin-top: 10px;\r\n }\r\n @media (max-width:600px) {\r\n .cards-grid { grid-template-columns: 1fr; }\r\n #videoPopup .popup-content { max-width: 99vw; }\r\n }\r\n <\/style>\r\n<\/head>\r\n<body>\r\n <div class=\"back-link-container\">\r\n <a href=\"https:\/\/marvelfitnness.in\/gym\/\">← Back to Categories<\/a>\r\n <\/div>\r\n <div class=\"container\">\r\n <h1>DAY 4 GAINING PHASE 1<\/h1>\r\n <p class=\"subtitle\">GIANT BATTLE \u2013 DAY 4 (Legs)<\/p>\r\n <div class=\"cards-grid\">\r\n \r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/of9x0gSIHAc?si=QMLBfieHSd-PTmvA\">\r\n <img decoding=\"async\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod\/images\/fai-6801-1644335059.jpeg\" alt=\"Barbell Deadlift\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Barbell Deadlift<\/div>\r\n <div class=\"card-detail\">5 sets \u00d7 5 reps<\/div>\r\n <div class=\"card-rest\">60s rest<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n \r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/p0VZpQ-pE8s?si=E2Gmkic_Va4jfxnC\">\r\n <img decoding=\"async\" src=\"https:\/\/i.ytimg.com\/vi\/XLDF8jKs2h4\/maxresdefault.jpg\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Hack Squats<\/div>\r\n <div class=\"card-detail\">4 sets \u00d7 12 reps<\/div>\r\n <div class=\"card-rest\">60s rest<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n \r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/wEMRBfWdO3Y?si=KNxb4XOG5Ui72tZv\">\r\n <img decoding=\"async\" src=\"https:\/\/imagely.mirafit.co.uk\/wp\/wp-content\/uploads\/2024\/02\/Jefferson-Deadlift-with-Mirafit-Barbell.jpg\" alt=\"Jefferson Squats\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Jefferson Squats<\/div>\r\n <div class=\"card-detail\">4 sets \u00d7 12 reps<\/div>\r\n <div class=\"card-rest\">0s rest<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n \r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/OxX0w8cbxgQ?si=Zj-971ah4O_PhNZ8\">\r\n <img decoding=\"async\" src=\"https:\/\/www.prowolf.in\/cdn\/shop\/articles\/5-reasons-why-you-should-use-the-leg-extension-leg-curl-machine-236554_68cccfa0-2a04-462f-81d9-405ef04681dd.jpg?v=1750227447\" alt=\"Leg Curls\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Leg Curls<\/div>\r\n <div class=\"card-detail\">4 sets \u00d7 20 reps<\/div>\r\n <div class=\"card-rest\">0s rest<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n \r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/IEpjLzzMo_4?si=wnudHvScQWVGjpzC\">\r\n <img decoding=\"async\" src=\"https:\/\/encrypted-tbn0.gstatic.com\/images?q=tbn:ANd9GcTW813CxBEvnsOVpF973jHPeK1IVmb_GdbQ9w&s\" alt=\"Leg Press\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Leg Press<\/div>\r\n <div class=\"card-detail\">4 sets \u00d7 12 reps (dropset final set)<\/div>\r\n <div class=\"card-rest\">60s rest<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n \r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/nYtJYucOcYY?si=qRO7Qp5WZRjSlYan\">\r\n <img decoding=\"async\" src=\"https:\/\/i.ytimg.com\/vi\/RHWRxiBe1iU\/sddefault.jpg?v=673251dc\" alt=\"Anterior Tibialis Raise\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Anterior Tibialis Raise<\/div>\r\n <div class=\"card-detail\">4 sets \u00d7 12 reps<\/div>\r\n <div class=\"card-rest\">0s rest<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n \r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/c5Kv6-fnTj8?si=8WXnsFBGA0FUXFCf\">\r\n <img decoding=\"async\" src=\"https:\/\/www.shutterstock.com\/image-photo\/dedicated-anonymous-man-gym-setting-600nw-2448717545.jpg\" alt=\"Standing Calf Raise\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Standing Calf Raise<\/div>\r\n <div class=\"card-detail\">4 sets \u00d7 30 reps (10 toes inward, 10 forward, 10 outward)<\/div>\r\n <div class=\"card-rest\">60s rest<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n \r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/vgn7bSXkgkA?si=eixqQzu77EK6y3JH\">\r\n <img decoding=\"async\" src=\"https:\/\/www.verywellfit.com\/thmb\/6LNzgASrs_NS0IrqEfXVRET4S84=\/1500x0\/filters:no_upscale():max_bytes(150000):strip_icc()\/60-4589307-Bulgarian-Split-Squat-GIF-c8dea887b8c54e8281a662c3c3975cee.jpg\" alt=\"Bulgarian Split Squats\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Bulgarian Split Squats<\/div>\r\n <div class=\"card-detail\">4 sets \u00d7 12 reps<\/div>\r\n <div class=\"card-rest\">0s rest<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n \r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/pUdIL5x0fWg?si=YlwFsCIIFZdFNLip\">\r\n <img decoding=\"async\" src=\"https:\/\/flex-web-media-prod.storage.googleapis.com\/2024\/08\/hip-thust-workout-2.jpg\" alt=\"Hip Thrusts\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Hip Thrusts<\/div>\r\n <div class=\"card-detail\">4 sets \u00d7 12 reps<\/div>\r\n <div class=\"card-rest\">60s rest<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n <\/div>\r\n <\/div>\r\n <div id=\"videoPopup\">\r\n <div class=\"popup-content\">\r\n <button class=\"close-btn\" onclick=\"closePopup()\">\u00d7<\/button>\r\n <iframe id=\"popupFrame\" src=\"\" frameborder=\"0\" allowfullscreen autoplay><\/iframe>\r\n <\/div>\r\n <\/div>\r\n <script>\r\n document.querySelectorAll('.exercise-card').forEach(function(card){\r\n card.addEventListener('click', function(){\r\n var videoUrl = card.getAttribute('data-video');\r\n document.getElementById('popupFrame').src = videoUrl;\r\n document.getElementById('videoPopup').style.display = 'flex';\r\n });\r\n });\r\n function closePopup(){\r\n document.getElementById('videoPopup').style.display = 'none';\r\n document.getElementById('popupFrame').src = \"\";\r\n }\r\n document.getElementById('videoPopup').addEventListener('click', function(e){\r\n if(e.target === this){ closePopup(); }\r\n });\r\n <\/script>\r\n<\/body>\r\n<\/html>\r\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>DAY 4 GAINING PHASE 1 \u2013 GIANT BATTLE (Legs) ← Back to Categories DAY 4 GAINING PHASE 1 GIANT BATTLE \u2013 DAY 4 (Legs) Barbell Deadlift 5 sets \u00d7 5 reps 60s rest ▶ Hack Squats 4 sets \u00d7 12 reps 60s rest ▶ Jefferson Squats 4 sets \u00d7 12 reps 0s rest ▶ Leg […]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"elementor_header_footer","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"class_list":["post-215","page","type-page","status-publish","hentry"],"jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/pages\/215","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/comments?post=215"}],"version-history":[{"count":7,"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/pages\/215\/revisions"}],"predecessor-version":[{"id":906,"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/pages\/215\/revisions\/906"}],"wp:attachment":[{"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/media?parent=215"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}

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\n\t\t\t\t\t\r\n\r\n\r\n \r\n DAY 4 GAINING PHASE 1 \u2013 GIANT BATTLE (Legs)<\/title>\r\n <link href=\"https:\/\/fonts.googleapis.com\/css2?family=Montserrat:wght@700;400&display=swap\" rel=\"stylesheet\"\/>\r\n <style>\r\n body {\r\n font-family: 'Montserrat', Arial, sans-serif;\r\n background: #f6f6f6;\r\n margin: 0;\r\n }\r\n .back-link-container {\r\n margin: 24px 0 0 22px;\r\n }\r\n .back-link-container a {\r\n color: #2366d1;\r\n font-size: 1.2rem;\r\n font-weight: 600;\r\n text-decoration: none;\r\n }\r\n .container {\r\n max-width: 1100px;\r\n margin: 0 auto;\r\n padding: 16px 16px 32px 16px;\r\n }\r\n h1 {\r\n font-size: 2.15rem;\r\n font-weight: 800;\r\n color: #222c3c;\r\n text-align: center;\r\n margin-bottom: 4px;\r\n letter-spacing: -0.5px;\r\n }\r\n p.subtitle {\r\n font-size: 1.1rem;\r\n color: #667;\r\n text-align: center;\r\n margin-bottom: 26px;\r\n font-weight: 500;\r\n }\r\n .cards-grid {\r\n display: grid;\r\n grid-template-columns: repeat(auto-fit, minmax(300px, 1fr));\r\n gap: 32px 25px;\r\n margin-top: 15px;\r\n }\r\n .exercise-card {\r\n background: #fff;\r\n border-radius: 16px;\r\n box-shadow: 0 1.5px 10px 0 rgba(61,70,125,0.18);\r\n padding: 0 0 14px 0;\r\n overflow: hidden;\r\n cursor: pointer;\r\n transition: box-shadow 0.13s;\r\n display: flex;\r\n flex-direction: column;\r\n border: none;\r\n }\r\n .exercise-card:hover {\r\n box-shadow: 0 9px 34px #1976d208;\r\n transform: translateY(-3px) scale(1.02);\r\n }\r\n .card-img {\r\n width: 100%;\r\n height: 185px;\r\n object-fit: cover;\r\n background: #eee;\r\n margin-bottom: 0;\r\n }\r\n .card-content {\r\n padding: 15px 20px 5px 20px;\r\n display: flex;\r\n flex-direction: column;\r\n }\r\n .card-title {\r\n font-size: 1.16rem;\r\n font-weight: 700;\r\n color: #263554;\r\n margin-bottom: 4px;\r\n }\r\n .card-detail {\r\n font-size: 0.99rem;\r\n color: #444;\r\n margin-bottom: 3px;\r\n font-weight: 500;\r\n }\r\n .card-rest {\r\n font-size: 0.97rem;\r\n color: #888;\r\n margin-bottom: 7px;\r\n }\r\n .card-play {\r\n margin-left: auto;\r\n background: none;\r\n border: none;\r\n color: #1976d2;\r\n font-size: 1.7rem;\r\n margin-top: 9px;\r\n cursor: pointer;\r\n }\r\n #videoPopup {\r\n display: none;\r\n position: fixed;\r\n z-index: 1001;\r\n left: 0; top: 0; width: 100vw; height: 100vh;\r\n background: rgba(30,40,65,0.48);\r\n align-items: center; justify-content: center;\r\n }\r\n #videoPopup .popup-content {\r\n background: #fff;\r\n padding: 16px;\r\n border-radius: 13px;\r\n box-shadow: 0 10px 44px #26355426;\r\n display: flex; flex-direction: column; align-items: center;\r\n position: relative;\r\n max-width: 560px;\r\n width: 90vw;\r\n }\r\n #videoPopup .close-btn {\r\n position: absolute;\r\n top: 11px; right: 15px;\r\n background: #e53935;\r\n color: #fff;\r\n border: none;\r\n border-radius: 60px;\r\n font-size: 1.1rem;\r\n width: 30px;\r\n height: 30px;\r\n cursor: pointer;\r\n }\r\n #videoPopup iframe {\r\n max-width: 500px;\r\n width: 100%;\r\n height: 280px;\r\n border-radius: 10px;\r\n margin-top: 10px;\r\n }\r\n @media (max-width:600px) {\r\n .cards-grid { grid-template-columns: 1fr; }\r\n #videoPopup .popup-content { max-width: 99vw; }\r\n }\r\n <\/style>\r\n<\/head>\r\n<body>\r\n <div class=\"back-link-container\">\r\n <a href=\"https:\/\/marvelfitnness.in\/gym\/\">← Back to Categories<\/a>\r\n <\/div>\r\n <div class=\"container\">\r\n <h1>DAY 4 GAINING PHASE 1<\/h1>\r\n <p class=\"subtitle\">GIANT BATTLE \u2013 DAY 4 (Legs)<\/p>\r\n <div class=\"cards-grid\">\r\n \r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/of9x0gSIHAc?si=QMLBfieHSd-PTmvA\">\r\n <img decoding=\"async\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod\/images\/fai-6801-1644335059.jpeg\" alt=\"Barbell Deadlift\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Barbell Deadlift<\/div>\r\n <div class=\"card-detail\">5 sets \u00d7 5 reps<\/div>\r\n <div class=\"card-rest\">60s rest<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n \r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/p0VZpQ-pE8s?si=E2Gmkic_Va4jfxnC\">\r\n <img decoding=\"async\" src=\"https:\/\/i.ytimg.com\/vi\/XLDF8jKs2h4\/maxresdefault.jpg\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Hack Squats<\/div>\r\n <div class=\"card-detail\">4 sets \u00d7 12 reps<\/div>\r\n <div class=\"card-rest\">60s rest<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n \r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/wEMRBfWdO3Y?si=KNxb4XOG5Ui72tZv\">\r\n <img decoding=\"async\" src=\"https:\/\/imagely.mirafit.co.uk\/wp\/wp-content\/uploads\/2024\/02\/Jefferson-Deadlift-with-Mirafit-Barbell.jpg\" alt=\"Jefferson Squats\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Jefferson Squats<\/div>\r\n <div class=\"card-detail\">4 sets \u00d7 12 reps<\/div>\r\n <div class=\"card-rest\">0s rest<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n \r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/OxX0w8cbxgQ?si=Zj-971ah4O_PhNZ8\">\r\n <img decoding=\"async\" src=\"https:\/\/www.prowolf.in\/cdn\/shop\/articles\/5-reasons-why-you-should-use-the-leg-extension-leg-curl-machine-236554_68cccfa0-2a04-462f-81d9-405ef04681dd.jpg?v=1750227447\" alt=\"Leg Curls\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Leg Curls<\/div>\r\n <div class=\"card-detail\">4 sets \u00d7 20 reps<\/div>\r\n <div class=\"card-rest\">0s rest<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n \r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/IEpjLzzMo_4?si=wnudHvScQWVGjpzC\">\r\n <img decoding=\"async\" src=\"https:\/\/encrypted-tbn0.gstatic.com\/images?q=tbn:ANd9GcTW813CxBEvnsOVpF973jHPeK1IVmb_GdbQ9w&s\" alt=\"Leg Press\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Leg Press<\/div>\r\n <div class=\"card-detail\">4 sets \u00d7 12 reps (dropset final set)<\/div>\r\n <div class=\"card-rest\">60s rest<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n \r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/nYtJYucOcYY?si=qRO7Qp5WZRjSlYan\">\r\n <img decoding=\"async\" src=\"https:\/\/i.ytimg.com\/vi\/RHWRxiBe1iU\/sddefault.jpg?v=673251dc\" alt=\"Anterior Tibialis Raise\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Anterior Tibialis Raise<\/div>\r\n <div class=\"card-detail\">4 sets \u00d7 12 reps<\/div>\r\n <div class=\"card-rest\">0s rest<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n \r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/c5Kv6-fnTj8?si=8WXnsFBGA0FUXFCf\">\r\n <img decoding=\"async\" src=\"https:\/\/www.shutterstock.com\/image-photo\/dedicated-anonymous-man-gym-setting-600nw-2448717545.jpg\" alt=\"Standing Calf Raise\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Standing Calf Raise<\/div>\r\n <div class=\"card-detail\">4 sets \u00d7 30 reps (10 toes inward, 10 forward, 10 outward)<\/div>\r\n <div class=\"card-rest\">60s rest<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n \r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/vgn7bSXkgkA?si=eixqQzu77EK6y3JH\">\r\n <img decoding=\"async\" src=\"https:\/\/www.verywellfit.com\/thmb\/6LNzgASrs_NS0IrqEfXVRET4S84=\/1500x0\/filters:no_upscale():max_bytes(150000):strip_icc()\/60-4589307-Bulgarian-Split-Squat-GIF-c8dea887b8c54e8281a662c3c3975cee.jpg\" alt=\"Bulgarian Split Squats\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Bulgarian Split Squats<\/div>\r\n <div class=\"card-detail\">4 sets \u00d7 12 reps<\/div>\r\n <div class=\"card-rest\">0s rest<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n \r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/pUdIL5x0fWg?si=YlwFsCIIFZdFNLip\">\r\n <img decoding=\"async\" src=\"https:\/\/flex-web-media-prod.storage.googleapis.com\/2024\/08\/hip-thust-workout-2.jpg\" alt=\"Hip Thrusts\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Hip Thrusts<\/div>\r\n <div class=\"card-detail\">4 sets \u00d7 12 reps<\/div>\r\n <div class=\"card-rest\">60s rest<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n <\/div>\r\n <\/div>\r\n <div id=\"videoPopup\">\r\n <div class=\"popup-content\">\r\n <button class=\"close-btn\" onclick=\"closePopup()\">\u00d7<\/button>\r\n <iframe id=\"popupFrame\" src=\"\" frameborder=\"0\" allowfullscreen autoplay><\/iframe>\r\n <\/div>\r\n <\/div>\r\n <script>\r\n document.querySelectorAll('.exercise-card').forEach(function(card){\r\n card.addEventListener('click', function(){\r\n var videoUrl = card.getAttribute('data-video');\r\n document.getElementById('popupFrame').src = videoUrl;\r\n document.getElementById('videoPopup').style.display = 'flex';\r\n });\r\n });\r\n function closePopup(){\r\n document.getElementById('videoPopup').style.display = 'none';\r\n document.getElementById('popupFrame').src = \"\";\r\n }\r\n document.getElementById('videoPopup').addEventListener('click', function(e){\r\n if(e.target === this){ closePopup(); }\r\n });\r\n <\/script>\r\n<\/body>\r\n<\/html>\r\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>DAY 4 GAINING PHASE 1 \u2013 GIANT BATTLE (Legs) ← Back to Categories DAY 4 GAINING PHASE 1 GIANT BATTLE \u2013 DAY 4 (Legs) Barbell Deadlift 5 sets \u00d7 5 reps 60s rest ▶ Hack Squats 4 sets \u00d7 12 reps 60s rest ▶ Jefferson Squats 4 sets \u00d7 12 reps 0s rest ▶ Leg […]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"elementor_header_footer","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"class_list":["post-215","page","type-page","status-publish","hentry"],"jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/pages\/215","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/comments?post=215"}],"version-history":[{"count":7,"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/pages\/215\/revisions"}],"predecessor-version":[{"id":906,"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/pages\/215\/revisions\/906"}],"wp:attachment":[{"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/media?parent=215"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}