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Description

http://vm.tiktok.com/efxn5V/: Full Gym*Band Target muscle:Gluteus Medius The GM stabilizes the Hip/Pelvis and prevents sagging to one side,avoiding lower back pain resulting from structural overload and possible wear & tear on spine sacroiliac joint, hip & knee. Strengthen your GM and improve It Band syndrome, low back pain, knee injuries etc. Weak buttocks ruin the Runner.


Exercises

Set 1: 4 rounds
Barbell Hip Thrusters On Bench
Barbell Hip Thrusters On Bench
12 reps
Rest
Rest
1 minute

Set 2: 3 rounds
Single Leg Bench Squat (12 Each Side)
Single Leg Bench Squat (12 Each Side)
24 reps
Rest
Rest
1 minute
Weighted Box Squats
Weighted Box Squats
12 reps
Rest
Rest
1 minute

Set 3: 3 rounds
Reverse Hip Adductors
Reverse Hip Adductors
30 reps
Rest
Rest
1 minute

Set 4: 3 rounds
Hip Abduction *lean Forward *sit On Edge*don't Hold On To Anything
Hip Abduction *lean Forward *sit On Edge*don't Hold On To Anything
20 reps
Rest
Rest
1 minute

Set 5: 3 rounds
Lateral Band Walk
Lateral Band Walk
30 reps
Transition To Floor
Transition To Floor
15 seconds
Clam Shells With Band (12 Each Side)
Clam Shells With Band (12 Each Side)
30 reps
Transition Band To Lower Legs
Transition Band To Lower Legs
10 seconds
Side Lying BAND Hip Abduction 12 Each Side
Side Lying BAND Hip Abduction 12 Each Side
24 reps
Transition
Transition
15 seconds

Set 6: 1 round
FLEX BABY FLEX!!!
FLEX BABY FLEX!!!
45 seconds


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