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Lean Mass Expert Frank Rich shows you 4 MOVES to warm-up and activate your muscles BEFORE doing squats and deadlifts. These exercises will make you stronger.
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The glute bridge will help you activate and strengthen your glutes before working out. Lie on the floor with your back on the ground and your arms at your sides. Bend your knees so that your feet.
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Assume your squat position with your feet, but instead of squatting right down, hinge first. With soft knees, hinge down so your fingers touch your toes or you feel a stretch in your hamstrings.
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Here's their wake-up call. 1A Plié squat. Sets 3 Time/Reps 30sec/10-15 Rest 0sec. Stand with your feet wider than shoulder-width apart, with each foot pointed out at 45°. Keeping your knees.
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For these: First lay on your back with your knees bent. Keep your core braced. And without arching your lower back, squeeze your butt muscles to get them engaged first. Then, lift up while keeping your glutes contracted. At the top, squeeze your glutes as hard as possible for about 5 seconds before coming back down.