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3 Set x 8-12 reps for each exercise

Romanian Deadlift (with dumbells)

1. Hold the dumbells with arms extended. The dumbell should be close to your body and slightly bend knees. Feet should be shoulder width apart

2. Lower the bat by pushing your hips back and hinge forward

3. You will feel a stretch on in your hamstrings. Pull back into starting position

Muscle worked:

Hamstrings & Glutes

Bulgarian Split Squats (glutes focused)

1. Stand straight and elevate your foot on a bench or higher surface

2. Stand a step away and lunge down until your leg is in a 90 degree angle and parallel to the ground.

3. For more glutes focused slightly bend forward and take a wider stance for a deeper lunge

Muscles Worked:

Glutes & Quads

Hip Thrusts

1. Start of seated and rest your shoulder blades on a bench or anything stable.

2. Place weights on your hips( if using a bar

3. Extend your hips upwards driving through your feet.

4. Keep chin tucked in

Muscles Worked:

Glutes

Hyper extensions

1. Lie your thighs onto the padding(hips just over padding) and hook feet onto foot support

2. Cross your arms across your chest or place behind head. Turn your feet outwards. Round your upper back and tuck your chin pads

Muscles Worked:

Lower back, Glutes & Hamstring

Reverse Lunge (Smith machine)

1. Stand with your feet shoulder width apart and slightly facing outwards. Place bar on upper back

2. Unhook the bar and roll your shoulders back.

3. Step one foot back and bend your knees lowering your legs and get close to the floor without touching it.

4. Repeat

Muscles Worked:

Quads & Glutes

Sumo squats ( with dumbells)

1. Place your feet wider than your shoulder width apart. Slightly point your toes outwards.Hold your dumbell.

2. Spine should be neutral( tuck tailbone in and draw belly in towards spine.

3. Bend knees and squat down.

Muscles Worked:

Quads & Glutes

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