GLUTE & ABS

WARM UP

2 rounds

-200m machine

- 15 jumping squat

15-10-8

- Lateral work with band stand

-DB Reverse lunges with one leg on step

-Stance hips thrust ( one leg on heel one flat)

- DB single leg RDL

-Banded double leg RDL with DB

Tabata 35/15

- Bicycle crunch

-side V up

- Crunch with ball

-plank with hips dips