GLUTE & ABS

WU

1’ Machine

10 Squat

10 Sit-ups

10m Lunges

10/10 Single leg hip thrust

20 High knees

20 Plank shoulder taps

50 SU

1-Back squat (12-10-10-8)

2-Hip thrust (12-10-10-8) to deficit reverse lunges (8x4)

3-Bulgarian squat(12-10-10-8)

4-Deficit sumo squat (15x4)to deficit goblet squat (15x4)

5- Single leg RDL (12-10-10-8)

20 Lower weighted crunches

20 Table alt knee tucks

20 Round the thighs