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Calum Watson | Performance Coach on Instagram: "This Exercise Targets Your Glutes, Hamstrings, Lower Back, & Core Here are 3 variations of the back plank to strengthen your posterior chain ⛓️‍💥 🟢Beginner: both legs and upper back on the bench. Create a posterior pelvic tilt and hold for 20-30 seconds. Drive heels into the bench to create more tension. If you struggle with this try putting your feet on the ground. 🔵 Intermediate: you can alternate between sides rather than holding an isometric
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