- :30sec ISOMETRIC HOLD squeeze glutes as hard as you can
- 810 PAUSE SQUATS w/barbell, controlled on the way down, squeeze at the top, don't arch
- :30sec ISOMETRIC HOLD in top bridge position, w/dumbbell on hip
- 20-25 BRIDGES w/dumbbell on hip
- Barbell and squat rack
*Always select appropriate weight for your level. Exercises should be incorporated into your routine every other day.
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