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GLUTE & ABS

WU

1’ Machine

10 Burpee broad jumps

10 Jumping squat

10 High knees

10 Duck walk

30” Wall sit hold

WORKOUT

1- bench single leg RDL 15/12/10 + DB split Bulgarian 10x3

2 - bench step up 12x3+ banded circles

10x3

3 - BB banded hip thrust with hip abductor pulse (12x3)

4- BB banded box back squat 12x3

5 - DB deadlift to reverse lunges 12x3

ABS

30” /15” x12

Hollow rocks

Bicycle

Weighted plank

Russian twist

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