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GLUTE & ABS

WARM UP

- 200m machine

- 20 side lunges

- 3' stretching


WORKOUT

- Banded knee side kick 10*3 each leg

- single DB Lateral walk banded 16* 2

- Single DB sumo RDL 15/10/8/5

- BB side squat banded 15/10/8


* super sets

3 rounds:

- BB hips thrust 15/10/8

- cross donkey kick 20*3


ABS

TABATA 20/10 x12:

- Reverse crunch

- side V ups R

-side V ups L

- Mountain climber

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