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  04:34

  SPEED SETS Dynamic Squats

  SPEED SETS Dynamic Squats

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  10:32

  SUPERSETS Cossack Squat with Hip Circles

  SUPERSETS Cossack Squat with Hip Circles

  Cossack Squat: quads, glutes, adductors, hamstrings, lower back

  Hip Circles: upper glutes

• 

  12:27

  SUPERSETS Side Lunge with Glute Hip Ups

  SUPERSETS Side Lunge with Glute Hip Ups

  Side Lunge: glutes, quads, hamstrings, calves, spinal erectors, shoulders, hip abductors and adductors, calves, shin muscles

  Glute Hip Up: glutes, hamstrings, hip flexors, shin muscles, abs, lower back