GLUTE & ABS

WU

2x

1’ machine

10 sit-ups

10 squat

10/10 single leg hip thrust

10 shoulder taps

10 cossack squats

WORKOUT

1-back squat- (12-10-10-8) to 10x4 reverse lunges

2-hip thrust (12-12-10-10-8_8-5-5-3-3)

3-single leg RDL (12-10-10-8)

4-box step down (12-10-10)

5-bulgarian squat (12-10-10-8)to 15x4 sumo squat

6-Deficit goblet squat(12-12-10-8)

To super set (12-10-8)

ABS

40” /15” x12

1- CAL

2- Leg raises

3-V-ups

4- Bicycle crunch