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Bodyguard Chun Lai Ge team female bodyguard
Entertainment
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4/30/2025
#2025 #wooglobe #heartsome #funny #funnyfails #spiderman #policechase #caughtoncamera #viralvideo #wildescape #parkourfail. #realspiderman #crazychase #epicfail #shockingmoment #unexpecte
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#wooglobe #heartsome #coldplungechallenge #icebath #frozenlake #winterdaredevil #icywaterchallenge #fearlessmoments #frozenwaterdive #extremecoldplunge #coldwatertherapy #bravechallenge #yolochallenge #underice #daringadventure
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00:00
I'm going to take you through a glute and hamstring focused leg day. It's simple but very effective
00:06
and it has been the workout that has got people asking for the doctor's details and BBL accusations
00:12
so it seems as though I'm doing something right. So first I did the bar bar romanian deadlift to
00:17
activate my glutes and hamstrings well so by the time I got to the hip thrusts my glutes hate to
00:22
see me coming. This exercise focuses on the glute max and hamstrings with the glutes working the
00:27
hardest as you extend your hips at the top. I did four sets eight to ten reps. Next I'm going into
00:32
the bar bar hip thrusts the level of tension on the glutes when this exercise is insane. I did four
00:38
sets of eight to ten reps. Going to the single leg glute dominant leg press working on the glute max
00:44
when you place your foot higher on the platform and drive through your heel I did three sets of 12 reps.
00:50
Going into the hyper extensions working the glute max and upper part of the glute I did three sets of 12
00:55
reps. The last exercise is the abduction machine targeting the glute medius and glute minimus.
01:02
This is what is going to give you your glutes a more rounded look.
01:06
Controlling the movement and using a full range of motion I did four sets of 12 reps.
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