Sumo deadlift x8-12
Side-lying hip raises x10-20/side
Fire hydrants x10-20/side
Begin with a bar on the ground with your feet under the middle of the bar. Your feet should be set wide. Hinge forward at your hips to grip the bar. Your arms should be shoulder-width apart, inside your legs. Looking forward with your head and chest up, drive through the floor, extend through the hips and knees. As the bar reaches your knees, lean back and drive the hips into the bar, pulling your shoulder blades together. Return the weight to the ground by hinging forward at the hips, controlling the weight on the way down.
Side-Lying Hip Raises
Lie on your side with your lower arm on the floor and upper hand in front of your body for support. Engaging your abs, bring your bottom leg slightly in front of your top leg. Then lift your top leg high towards the ceiling, keeping your hips stacked. With control bring your leg back down and repeat.
Start on your hands and knees with your shoulders directly above your hands and your hips above your knees. Lift your left leg to the side at a 45-degree angle. Keep your knee bent at 90 degrees. Lower your leg to starting position for 1 rep.
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