Up Next in Month 1

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  22:01

  M1 At Home Glutes & Hamstrings

  M1 At Home Glutes & Hamstrings

  Exercise 1: Banded Glute Bridge & Dumbbell RDL Superset
  -Banded Glute Bridge with 3-second squeeze at top x10
  -Dumbbell Romanian Deadlift (RDL) x10
  3 sets

  Exercise 2: Cook Hip Lift & Single Leg RDL Superset
  -Cook Hip Lift with 3-second squeeze at top x10/leg
  -Single Leg RDL x10/leg
  3 sets

  Exerc...

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  22:04

  M1 At Home Quads

  M1 At Home Quads

  Exercise 1: Walking Lunge Superset
  Weighted Walking Lunge x20 SUB: DB SUMO SQUAT X10
  Bodyweight Walking Lunge x20 SUB: BODYWEIGHT SUMO SQUAT X10
  3 sets

  Exercise 2: Heels Elevated Pause Goblet Squats SUB
  Heels Elevated Rack Hold Front Pause Squats x10
  3 second pause at bottom, no pause at top
  3...

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  17:59

  M1 At Home Shoulders

  M1 At Home Shoulders

  Tri-Set x3:
  DB Front Raise (standing) x10
  DB Lateral Raise x10
  Half Kneeling DB Rear Delt Row x10/side

  Single set:
  Half Kneeling Arnold Press 3x10/side SUB: SEATED ARNOLD PRESS 3X10/SIDE