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Step forward and slowly lower into a lunge, keeping your knee in line with your ankle, making sure not to slam your back knee on the floor, push the weight through the floor to stand back up. Do all on one side first, or alternating.
Weight Recommendations:
Beginner: 3-10lbs
Intermediate: 12-25lbs
Advanced: 30-65+ lbs
*Modification: do these with no weight
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GLUTE BRIDGES (4x12)
Lie on your back with knees bent and feet flat on the floor, holding a dumbbell across your hips. Press through your heels to lift your hips toward the ceiling, squeezing your glutes at the top before lowering with control.
Weight Recommendations
Beginner: 5-10lb
Intermediate: 15-30lb
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