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Description

Add mass to your ASSets . When squats lunges just ain't enough. Target muscles: glute max* hamstrings* secondary group: *lower back* Spinal erectors*abs


Exercises

Set 1: 3 rounds
Barbell Glute Bridge X 10 - 15
Weights: Heavy
Barbell Glute Bridge X 10 - 15
1 minute
Rest
Rest
1 minute

Set 2: 3 rounds
Barbell Hip Thrusts With ELEVATED SHOULDER X 10 - 15
Weights: Heavy
Effort: Very Hard
Barbell Hip Thrusts With ELEVATED SHOULDER X 10 - 15
1 minute
Rest
Rest
1 minute

Set 3: 3 rounds
ANTERIOR Leaning Lunges X 8 - 10 Each Leg
Weights: Heavy
Effort: Very Hard
ANTERIOR Leaning Lunges X 8 - 10 Each Leg
1 minute
Rest
Rest
45 seconds

Set 4: 3 rounds
Single Leg ROMANIAN Dead Lifts Left
Weights: Moderate
Effort: Very Hard
Single Leg ROMANIAN Dead Lifts Left
10 reps
Transition
Transition
15 seconds
Single Leg ROMANIAN Dead Lifts Right
Weights: Moderate
Effort: Very Hard
Single Leg ROMANIAN Dead Lifts Right
10 reps
Rest
Rest
1 minute

Set 5: 2 rounds
Shoulder Elevated Single-Leg Hip Thrusts Left
Incline: Heavy
Effort: Very Hard
Shoulder Elevated Single-Leg Hip Thrusts Left
20 reps
Transition
Transition
15 seconds
Shoulder Elevated Single-Leg Hip Thrusts Right
Incline: Heavy
Effort: Very Hard
Shoulder Elevated Single-Leg Hip Thrusts Right
20 reps
Rest
Rest
45 seconds

Set 6: 2 rounds
SUPERDOGS Left
Resistance: Moderate
Effort: Vigorous
SUPERDOGS Left
20 reps
Transition
Transition
30 seconds
SUPERDOGS Right
Resistance: Moderate
Effort: Vigorous
SUPERDOGS Right
20 reps
Rest
Rest
45 seconds

Set 7: 1 round
Flex Baby Flex!!!
Flex Baby Flex!!!
1 minute


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