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HIP THRUST (4X10)

W3 / DAY 3: GLUTES • 31s

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    Start with your upper back on the bench/box, plant your feet in the floor hip width apart and slightly step forward with one foot, the forward foot will be the "balancing" foot and the foot behind it will be the "working" foot. Engage your core and glutes as you press your hips up to about a tabl...

  • BACK SQUATS (4X10)

    Engage your core, sit back into a chair, push through your heels to stand back up!

    Weight Recommendations:
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Intermediate: 15-35lb plates on each side of the barbell
Advanced: 45-90+lb plates on each side of the barbell
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