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Kang Squats: (This is strictly a warm-up)  3 sets of 10 with a 10-15lbs kettlebell     

Leg curls:   ((W/U) 2x 15)      Give the legs a minute break and finish off with 2 very hard set of 15* reps  each with a two-minute break in between.   

Leg Press: Make sure to place your feet high on the platform     2 warm-up sets of 10-12 reps (Now this is to simply get comfortable as well as ready for the actual set).  4 working sets of 15- 20 Reps (1st set manageable a 4th set close to impossible)   

Smith Machine single-leg reverse lunge - 3x 10-12 reps (DRIVE THROUGH THE HEEL)  4th set DOUBLE DROPSET   

Weighted hip thrusters:(Off the bench or machine) 2 warmup sets and 4 working sets 15 reps (SQUEEZE HARD at top)  

Cable kickback crossovers 4 sets of 15

 Attach the ankle wrap slightly above the knee. This allows a shorter range of motion and more tension on the glutes

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