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Exercises

Set 1: 1 round
Warm-Up
Warm-Up
5 minutes

Set 2: 1 round
Transition To Smiths Machine
Transition To Smiths Machine
1 minute

Set 3: 1 round
Barbell Squats - Warm Up Round
Barbell Squats - Warm Up Round
1 minute
Rest
Rest
15 seconds

Set 4: 1 round
Barbell Squats - 60 Reps
Barbell Squats - 60 Reps
2 mins 20 secs
Rest And Add Weight
Rest And Add Weight
30 seconds
Barbell Squats - 50 Reps
Barbell Squats - 50 Reps
2 minutes
Rest And Add Weight
Rest And Add Weight
30 seconds
Barbell Squats - 40 Reps
Barbell Squats - 40 Reps
1 min 40 secs
Rest And Add Weight
Rest And Add Weight
30 seconds
Barbell Squats - 30 Reps
Barbell Squats - 30 Reps
1 min 20 secs
Rest And Add Weight
Rest And Add Weight
30 seconds
Barbell Squats - 20 Reps
Barbell Squats - 20 Reps
1 minute
Rest And Get Ready To Drop Weight
Rest And Get Ready To Drop Weight
1 minute
Barbell Squats - 30 Reps
Barbell Squats - 30 Reps
1 min 20 secs
Rest And Drop Weight
Rest And Drop Weight
30 seconds
Barbell Squats - 40 Reps
Barbell Squats - 40 Reps
1 min 40 secs
Rest And Drop Weight
Rest And Drop Weight
30 seconds
Barbell Squats - 50 Reps
Barbell Squats - 50 Reps
2 minutes
Rest And Drop Weight
Rest And Drop Weight
30 seconds
Barbell Squats - 60 Reps
Barbell Squats - 60 Reps
2 mins 20 secs
Rest
Rest
1 minute

Set 5: 3 rounds
Weighted Butt Lifts - 10 Reps
Weighted Butt Lifts - 10 Reps
1 minute
Rest
Rest
30 seconds

Set 6: 3 rounds
Weighted Butt Lifts - 25 Reps
Weighted Butt Lifts - 25 Reps
1 minute
Rest
Rest
20 seconds

Set 7: 2 rounds
Glute Push Down - Right - 25 Reps
1 minute
Glute Push Down - Left - 25 Reps
1 minute
Squat Pulses
Squat Pulses
30 seconds
Rest
Rest
30 seconds

Set 8: 3 rounds
Balance Ball Prone Butt Lifts
1 min 15 secs
Rest
Rest
15 seconds


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