⭕️Warm Up
20/15/10
Shuttle run laps
⭕️Workout
10/20/30/20/10 of each
Butt / glute raises on bench
Warm up to a heavy weight for the 10’s you and drop weight slightly each set 20/30 then build up again heavier each set 20/10 (the 10’s should be hard to do as 1 set)
⭕️Cool down
5-10 minutes stretching
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