- 30 FROG PUMPS w/dumbbell on hips or body weight, feet pushed together, back elevated; fast
- 8-10 HIP THRUSTS w/barbell, single leg staggered stand, opposite leg helping to balance, back elevated, slow and controlled; each side
- 15 DUMBBELL SWINGS optional kettlebell, powerful swing w/squeeze at the top
- 10 ROTATIONAL SQUATS w/dumbbell on shoulder, slow and controlled, drive through and squeeze; each side
- Low steps
*Always select appropriate weight for your level. Exercises should be incorporated into your routine every other day.
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