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By now, these exercises are a familiar "pain in the butt" for all of us. We know the routine, and we're sticking to it, while altering them slightly to attack the muscles from a different angle and stimulate growth and leaning. Focus on form and really invest the time in learning to do the new styles correctly. 


Barbell Hip Thrust
4 sets of 10 reps
1 minute rest

Selectorized Hip Abduction
May also be done with a cable or standing with a plate.

3 sets of 8-10 reps
1 minute rest

Curtsey Lunges
2 sets of 10 reps
1 minute rest

SUPERSET: Back Extension with Monster Walk
3 sets of 10-12
1-2 minute rest

Finisher: Bike or Row Machine Intervals
5 sets of 40 sec ON
60 sec OFF/rest



About rest and recovery: I hope you're ready to rest this weekend! Rest is vital for reaching your fat-burning and muscle-toning goals. Most of your body's work actually happens during recovery. It's when your torn and fatigued muscles rebuild themselves and store up fuel for greater exertion potential the next time you work them again.

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