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SPEED SETS Dynamic Squats
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SUPERSETS Cossack Squat with Hip Circles
Cossack Squat: quads, glutes, adductors, hamstrings, lower back
Hip Circles: upper glutes
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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