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THE WORKOUT:
10 minute incline walk on treadmill
5-10 minutes of glute activation of choice
1 warm up set of 15 hip thrusts
4 sets of 8 barbell hip thrusts
2 sets of 8-10 deficit reverse lunges
1 sets of 8-10 deficit reverse lunges into 8 deficit reverse lunge pulses each leg
superset: 3 sets
10 goblet squats
10 RDL’s
tri-set: 3 sets
10 single leg elevated glute bridge
10 single leg elevated glute bridge
10 elevated glute bridges
30 banded body weight hip thrusts
3 sets of 15: cable pull through
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