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Waist
Erector spinae (waist)
Latissimus dorsi
Thoracolumbar fascia
Psoas major
Abdominal oblique muscle
Vertical spinal muscle
Quadratus lumborum
Iliopsoas muscle
Gluteus maximus
Gluteus medius
Piriformis
Latissimus dorsi
Erector spinae
Quadratus
lumborum
Thoracolumbar
fascia
Abdominal oblique
Gluteus medius
Piriformis
Gluteus
maximus
30-60s x 4 times
30-60s x 4 times
40-60s x 3 times
30-60s x 3 times
10-15s x 2 times
15-20s x 2 times
20-30s x 2 times
20-30s x 3 times
30-60s x 4 times
30-60s x 4 times
60-90s x 1 time
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