GLUTES & ABS
WARM UP
3 Rounds
150m Machine
15 Banded jumping squat
10 High knees
WORKOUT
20 Banded hips thrust
Then 22-15-10-8
- Weighted hips thrust
- Romanian deadlift (22 reps with barbell light weight then with Db)
- Banded sumo squat 22 then (15-10-8 with DB)
- Single Db goodmornings
ABS
2 Rounds
- 20 Bicycle crunch
partner
- 40 Russian twist
- Legs rise
-Plank hands tap
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