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| Squat |
Movement
Push your hips back, sit as low as you can, and squeeze your butt on the way up.
5 sets, 20 reps
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| Reverse Lunge |
Movement
Stand with your feet shoulder-width apart. Take a big step back with your right foot and bend both knees. Bring your left knee down until it almost touches the ground. Press through the heel of your right foot and push off your left toe to bring your right foot back to the starting position. Step back with your left leg and repeat the movement.
5 sets, 10 reps (per leg)
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| Donkey Kick |
Movement
Begin in the tabletop position. Your shoulders, elbows, and wrists should be in one line, as well as your hips and knees. Keeping your right heel flexed, and your right knee bent, kick your right leg up toward the sky. Squeeze your glutes to move your leg. Try not to move your hips and shoulders at all. Bring your knee back down toward the floor, then squeeze your butt to kick that leg back up. Repeat. Switch legs.
5 sets, 10 reps (per leg)
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| Single-Leg Glute Bridge |
Movement
Lay on your back with your knees bent and your heels pressed into the floor. Lift your left leg so your heel faces the ceiling. Keep that leg straight and squeeze your glutes so your hips rise off the floor. Lower yourself back down and repeat. Switch legs.
5 sets, 10 reps (per leg)
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| Alternating Step-Up With Knee Drive |
Movement
Find a bench or step. Step your left foot onto the bench and stand up. As you stand, drive your right knee up toward your chest. Lower your right leg back down to the floor, followed by your left. Alternate legs and keep moving in this pattern.
5 sets, 10 reps (per leg)
5 rounds