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HIP THRUSTS (4x12)
21s
Use a dumbbell. 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: 5-10lb
Intermediate: 15-30lb
Advanced: 35-45lb
*Modification: do glute bridges on the floor with dumbbells/bands for more reps!