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00:25Episode 1
1. Superset- Glutes
Episode 1
Banded Lateral Walks x20/way
Banded Glute Bridge - 10 second iso hold + 10 bridges x2
Rest 60 seconds
Banded Lateral Walks x20/way
Banded Glute Bridge - 10 second iso hold + 10 bridges x2
Rest 60 seconds
Banded Lateral Walks x20/way
Banded Glute Bridge - 10 second iso hold + 10 bridges x2
Rest 90... -
00:20Episode 2
2. Superset- Glutes
Episode 2
DB or Barbell Hip Thrust x10
DB Hip Thrust tempo 3013 x 10
Rest 60 seconds
DB or Barbell Hip Thrust x10
DB Hip Thrust tempo 3013 x 10
Rest 60 seconds
DB or Barbell Hip Thrust x10
DB Hip Thrust tempo 3013 x 10
Rest 90 seconds -
00:23Episode 3
3. Superset- Chest
Episode 3
DB Bench Press tempo 3030 x 10
DB Pec Fly tempo 3030 x 10
Rest 60 seconds
DB Bench Press tempo 3030 x 10
DB Pec Fly tempo 3030 x 10
Rest 60 seconds
DB Bench Press tempo 3030 x 10
DB Pec Fly tempo 3030 x 10
Rest 90 seconds -
00:22Episode 4
4. Superset- Chest
Episode 4
DB Crush Grip Bench Press x10
DB Twist Bench Press x10
Rest 60 seconds
DB Crush Grip Bench Press x10
DB Twist Bench Press x10
Rest 60 seconds
DB Crush Grip Bench Press x10
DB Twist Bench Press x10
Rest 90 seconds -
00:15Episode 5
5. Superset- Abs
Episode 5
Levitation Crunch x10
Swipers x10
Rest 60 seconds
Levitation Crunch x10
Swipers x10
Rest 60 seconds
Levitation Crunch x10
Swipers x10
Rest 90 seconds -
00:12Episode 6
6. Superset- Abs
Episode 6
Hollow body hold x10 seconds
Bicycle Crunch x10
Rest 60 seconds
Hollow body hold x10 seconds
Bicycle Crunch x10
Rest 60 seconds
Hollow body hold x10 seconds
Bicycle Crunch x10.
