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Description

A Wolverine Challenge. Can you make it to the end without additional breaks? Equipment : Resistance LOOP BANDS, If no bench, do hip thruster on floor Target muscle:Gluteus Medius*Minimus*Maximus


Exercises

Set 1: 1 round
Place Loop Band ABOVE Knees, Sit With Back Against Bench
Place Loop Band ABOVE Knees, Sit With Back Against Bench
15 seconds

Set 2: 3 rounds
Elevated Hip Thrusters With Band (TOES OUT HEELS IN, BAND ABOVE KNEES)
Elevated Hip Thrusters With Band (TOES OUT HEELS IN, BAND ABOVE KNEES)
1 minute
Rest
Rest
10 seconds

Set 3: 1 round
Transition To Floor, On Side, Bottom Knee Bent
Transition To Floor, On Side, Bottom Knee Bent
10 seconds

Set 4: 2 rounds
LEFT Side Leg Raises (Band Above Knees)
LEFT Side Leg Raises (Band Above Knees)
1 minute
Move Band BELOW Knees!
Move Band BELOW Knees!
10 seconds
QUICK VERTICAL LEG  RAISES (short Range Of Motion, Keep Band Under Tension! )
QUICK VERTICAL LEG RAISES (short Range Of Motion, Keep Band Under Tension! )
30 seconds
Transition To Other Side, Band Above Knee
10 seconds
RIGHT Side Leg Raises (Band Above Knees)
RIGHT Side Leg Raises (Band Above Knees)
1 minute
Move Band BELOW Knees!
Move Band BELOW Knees!
10 seconds
QUICK VERTICAL LEG  RAISES (short Range Of Motion, Keep Band Under Tension! )
QUICK VERTICAL LEG RAISES (short Range Of Motion, Keep Band Under Tension! )
30 seconds
Transition
Transition
10 seconds

Set 5: 3 rounds
Alternating Lying Kickbacks
Alternating Lying Kickbacks
1 minute
Rest
Rest
10 seconds


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