- 10 ECCENTRIC DEADLIFTS w/barbell, slow on eccentric; glute squeeze at top
- 10 SIDE LUNGES w/dumbbells, lean back, push from the heal; repeat other side
- 20 FROG PUMPS w/dumbbell rolled onto hip; press heals together
- 15-20 sec ISOMETRIC LUNGE HOLDS "pull" heals toward center
- One heavy- and two medium-weight dumbbells
*Always select appropriate weight for your level. Exercises should be incorporated into your routine every other day.
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