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BRYNLEY'S BOOTY PROGRAM

SUPERSET 4X (10 SQUAT JUMP PULSE + 10 GLUTE BRIDGES)

33s

Up Next in W3/ DAY1: LEGS + GLUTES

  • DEFICIT REVERSE LUNGES 4X10

    Start standing up on a slightly elevated surface (1-2" max, I am using a plate!) Engage your core for balance as you slowly step back into a reverse lunge, and press through the heel of your front foot as you stand back up. Do all on one side or alternating.

    Weight Recommendations:
    Beginner: Try...

  • SUMO LEG PRESS (4X12)

    Sit into the machine. Place your feet slightly wider than shoulder width stance and slightly pointed diagonally. Engage your core, slowly drop into a squat, keeping your core engaged & push through your heels. Make sure not to fully lock out your legs.

    Weight Recommendations:

    Beginner: 20-50lbs...

  • BARBELL RDL 4X10

    Engage your core, hinge at the hips as you lower the bar, keeping your spine neutral . then drive your hips forward and use your hamstrings to power back to standing position.

    Weight Recommendations:

    Beginner: Try just the bar first or dumbbells
    
Intermediate: 10-25lb plates on each side of the...

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