- - ߡ ɡ ޡ . ɡ ѡ ߡ ǡ . ɿ ϡ "" ѡ . ɡ . ɡ . . ɿ : ɡ . ɡ ɡ ɡ ǡ .ɡ ɡ ߡ . ǡ . . : Clamshells exersize 45 ɡ ǡ . ڡ ޡ 12 15 . Lateral Lunge exersize ɡ . ѡ ɡ 10 12 . Squat Walks exersize ǡ ǡ . Hearth Hydrants exersize ɡ . 15 .