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Lift At Home

At Home Glutes & Hamstrings 1

22m

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

Exercise 3: Dumbbell or Barbell Hip Thrusts
-DB (or barbell if you have it) Hip Thrusts x10
3 sets

Up Next in Month 1

  • At Home Quads 1
    22:04
    At Home Quads 1

    At Home Quads 1

    Exercise 1: Walking Lunge Superset
    Weighted Walking Lunge x20
    Bodyweight Walking Lunge x20
    3 sets

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

    Exercise 3: Split Squat Dropset
    Do all on one side, t...

  • At Home Shoulders 1
    17:59
    At Home Shoulders 1

    At Home Shoulders 1

    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

  • At Home Triceps 1
    17:33
    At Home Triceps 1

    At Home Triceps 1

    Triceps Kickbacks 3x10/arm
    DB Explosive Extensions from Floor 3x10
    Triceps Pushups 3x10, last set to failure

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