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"With the sand bell, it’s a nice way for the athlete to be able to hold the weight, and the purpose there is just to really develop low hip glute quad power from a very low seated position."

"And then to finish it off, we did GHD’s which is a glute ham drop because you’re kind of dropping down into this very stretch position where she’s kind of leaning forward and squeezing back out of it. It actually feels like your hamstrings are gonna rip off. If you’re doing it that way, and you feel like your hamstrings are gonna rip, that’s how you know you’re doing it right."

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