DELANEY'S GLUTE WORKOUT

DELANEY'S GLUTE WORKOUT

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      • Smith Machine single leg step ups onto bench slow on the way down

3 sets of 15 reps

      • Smith Machine Single Leg Glute Bridge

3 sets of 15 reps each leg

      • Landmine Curtsey Lunges

3 sets of 20 reps

      • Banded Barbell Hip Thrusters

3 sets of 20 reps

      • Heavy Weighted Walking Lunges (1 Leg at a Time)

3 sets of 15 reps

      • Reverse Back Extensions with Ball

3 sets of 15 reps

      • Single Leg Glute Bridge Hold

3 sets of 20 seconds each leg

      • Hip Abduction 

4 sets of 20 reps

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