Glute Bridges (with a 2-second squeeze at the top) – 4 sets x 20 reps
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3 sets of 12 repetitions (Focus on hamstring stretch).
Use free smartphone apps or a simple notebook to log your repetitions, session duration, and resting heart rate. If you did 12 push-ups today, aim for 13 in the next session. Progressive overload is mandatory, even with free home workouts.
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Preparing the joints and central nervous system for intense stress to prevent injury.
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