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30:10

This is Week 1 of the Glute Leg Program, designed to build strong movement patterns before adding speed and load. Using a 30-second work / 10-second rest format, we focus on bodyweight squats, side lunges, and wall sits to dial in form, stability, and muscle activation. Each circuit is repeated for 3 sets with a 40-second recovery between rounds. Expect a deep burn, improved mobility, and a solid foundation that prepares your legs and glutes for the weeks ahead. In this class we will do: Bodyweight Squats Side Lunges Wall Sits