3 or 4 sets:
- 6-8 STATIC LUNGES w/heavy dumbbells, squeeze opposite side glute at top, rest; repeat other side
- :10sec ISOMETRIC GLUTE SQUEEZE
- 8-10 SINGLE LEG CURLS pause at the top; slow on eccentric
- :10sec ISOMETRIC GLUTE SQUEEZE
- 10 BOX SQUATS w/dumbbell; touch ball/box/bench
Equipment needed:
- Set of heavy dumbbells
- Single-leg hamstring curl machine, cable machine with ankle attachment or slider
- Ball, box or low bench
*Always select appropriate weight for your level. Exercises should be incorporated into your routine every other day.
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