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BRYNLEY'S GYM PROGRAM

CABLE ABDUCTORS (4x12)

27s

Up Next in WEEK 2 DAY 1 - LOWER BODY

  • CURTSY LUNGES (4X8)

    Start standing with weights in hand. Step back into a reverse lunge but step slightly diagonal. Stand back to starting position & keep repeating on one leg or do them alternating!

    Weight Recommendations:

    Beginner: 5-10lbs
    Intermediate: 12-30lbs
    Advanced: 35-50+ lbs

    Modification: do these with ...

  • HIP THRUSTS (4X10)

    Use a barbell. Support upper back on a bench/ thrust machine, press through your heels to drive your glutes up to a tabletop position, then slowly return back down.

    Weight Recommendations:

    Beginner: Try just the bar first or dumbbells
    Intermediate: 15-25lb plates on each side of the barbell
    Adv...