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  • Writer's pictureJohn Fadel

Saturday Mix /Glutes

Glute strength movement

-Deficit reverse Lunges

At the rig front foot elevated on on 45lb plate

keep weight mostly in front foot.

-Push through the front heel

-EMOM 1:30

10 lunges 5 each leg

8 rounds building in weight.

Start light and find your max.


2 sections

3 movements per section

3 laps around each section

Lap 1 -2 sets

Lap 2 & 3 -1 set


BB 115/75#

Hang cleans

OH squats or Front squats

Burpees over BB

DB 50/35#

Sing DB curls

Sissy squats

Devil Presses

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