- 12 HINGE SWINGS w/dumbbell or kettlebell; glute squeeze at top
- 12 DUMBBELL SQUATS (or with light barbell), controlled-slow negative rep
- 8 EXPLOSIVE UNILATERAL ROTATIONS w/dumbbell on shoulder, squeeze at the top; each side
- 8-10 LATERAL LUNGES w/set of dumbbells, controlled; alternate
- Set of dumbbells
*Always select appropriate weight for your level. Exercises should be incorporated into your routine every other day.
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