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Description

Equipment :Weight and resistance Band Target muscle:Gluteus Medius


Exercises

Set 1: 3 rounds
Single Leg Bench Squat (12 Each Side)
Single Leg Bench Squat (12 Each Side)
24 reps
Rest
Rest
30 seconds
Weighted Box Squats
Weighted Box Squats
12 reps
Rest
Rest
30 seconds
Right Bulgarian Split Squats with Dumbbells
Right Bulgarian Split Squats with Dumbbells
30 seconds
Left Bulgarian Split Squats with Dumbbells
Left Bulgarian Split Squats with Dumbbells
30 seconds
Rest
Rest
30 seconds

Set 2: 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
15 seconds
Side Lying BAND Hip Abduction 12 Each Side
Side Lying BAND Hip Abduction 12 Each Side
24 reps
Transition
Transition
15 seconds
Rest
Rest
20 seconds

Set 3: 3 rounds
Resistance Band Donkey Kicks
Resistance Band Donkey Kicks
30 reps
Transition
Transition
10 seconds
Resistence Band Fire Hydrants
Resistence Band Fire Hydrants
30 reps
Transition
Transition
10 seconds
Floor Bridge Lifts with Bench
15 reps
Transition
Transition
10 seconds
Effort: Moderate
Single Leg Elevated Bridge
20 reps
Rest
Rest
20 seconds


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