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Muscle-Building Workout and Diet


Alex Oxlade-Chamberlain has shown off his latest progress on the road to recovery as he was filmed carrying out a rigorous gym session at home The Liverpool midfielder has been out of action since April 24 when he damaged knee ligaments during Liverpool’s 5-2 Champions League semi-final first-leg win over Roma at Anfield Oxlade-Chamberlain is nearing a return to first team action though and demonstrated the exceptional progress he has made on Instagram on Thursday  Scroll down for video  He began the session by completing some stretching exercises using an elastic band wrapped around a piece of apparatus After that was completed, he then stepped it up by carrying out some lunges on a raised platform with a weight in his hands With the television on in the background, the former Arsenal star then moved on to a set of burpees, using the platform to make it even tougher He then showed just how much strength he has got back into his knee by launching himself from one platform to another and landing comfortably The England international showed his dynamism by doing some sprinting drills with the caption: ‘get them feet moving boyyy!’ There was further strength work on the agenda next as he launched a medicine ball into the ground before jumping onto a metal bar and lifting his entire body weight in one swift movement He then turned to an exercises bike for some cardio at the end of the session but his progress was quickly interrupted by his dog, who jumped up at his leg in search of some affection Reds boss Jurgen Klopp revealed earlier this week that Oxlade-Chamberlain is nearing a return from the sidelines After 10 months out watching his team-mates excel, the 25-year-old is edging closer to a first-team return  ‘Ox is doing 70 per cent of team training,’ Klopp said.’He trains full, but not as much as the others Then he leaves a bit early to do something else, (working) on the things he needs Everyone is always looking for a reaction but nothing happened yet.’We have to prepare him for his entire career, not just one particular game When he’s in training it looks very nice.’Liverpool are currently one point ahead of Manchester City at the Premier League summit with 10 games to go in the title race

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