More work on the Gluteus to make it Maximus.Phase one:
3 Reps
20 Hip Raises
20 Clamshells
20 Bird Dog Kicks
Phase two:
Do one set, time it, rest for double that, then repeat . . . twice!
40 Air Squats
20 each side Lunges
20 each side Lunge Jumps
40 Jump Squats
Phase three:
Run Four Miles, in under 30 minutes.
Be sure you streeeetch.
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