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SPRING GYM PROGRAM

HIP THRUSTS (4x12)

28s

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: 15-35lb plates on each side of the barbell

Advanced: 45-90+lb plates on each side of the barbell

*Modification: use dumbbells or you can do glute bridges on the floor with dumbbells/bands for more reps!

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