3-4 sets:
- 8-10 SUPER SLOW SQUATS w/barbell, count 4 seconds down, 4 seconds up; glute squeeze at top
- 10 ROTATIONAL LEAN LUNGES w/dumbbell; alternating
- 10-10-5-5 FROG PUMPS 10 slow, 10 fast, 5 slow, 5 fast
Equipment needed:
- Barbell and squat rack
- Dumbbells
*Always select appropriate weight for your level. Exercises should be incorporated into your routine every other day.
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