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hi guys my name is Sarah Godfree and
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today I'm going to be showing you my
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favorite glued exercises for
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women for this exercise you'll be using
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the cable machine to start off use a
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light weight until you become more
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comfortable with the exercise take the
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ankle attachment and place it
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comfortably around your ankle bend your
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body over slightly and place your hands
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on the cable machine in front of you
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kick your leg back and contract your
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glutes throughout the movement hold at
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the top for a second and bring your leg
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back down to the starting position
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continue by performing between 12 to 16
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leg for this exercise you will either
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need a dumbbell or a kettle bell
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position your feet slightly outside
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shoulder width with your toes pointed
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slightly out take your weight in your
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hand and squat down as low as you can
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while keeping your feet flat on the
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floor when performing the goblet squat
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you can also use a kettle bell if you
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prefer pick a waist that you find
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comfortable but still challenging you
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may also want to use some padding for
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the bar like I have in this video
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position yourself on the bench so that
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the top of your back and shoulders are
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leaning against it position your hips
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directly under the bar place your feet
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on the ground and thrust your hips up so
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that they in line with your shoulders
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pause at the top for a second and
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squeeze your glutes when performing the
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hip thrust you don't have to use a
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barbell you can also use a plate a
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dumbbell a weighted bag or just your own
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weight for this exercise you will need a
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dumbbells then simply pick up a dumbbell
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in each hand and starting with your
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right leg step up onto the bench when
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stepping back down step down onto your
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right leg again continue this for 8 to
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12 reps and then repeat the exercise
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leg your nutrition and a high protein
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diet is essential for growing your
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glutes I love drinking the way after my
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workout it tastes amazing and it's also
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an easy way to get in a large amount of
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protein post workout thanks for watching
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guys I hope you enjoyed it if you want
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to see more content like this make sure
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to subscribe and if you did try it out
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yourself leave a comment below
