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GLUTE & ABS

WU

1’ Machine

10 Squat

10 Sit-ups

10 Lunges

10 Cossack squat

10/10 Single leg hip thrust

20 Plank shoulder taps

50 Skipping rope

WORKOUT

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

2-Hip thrust (12-10-10-8)

3-Deficit reverse lunges (8x4) to Bulgarian squat (8x4)

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

5- Single leg RDL (12-10-10-8) to Dual DB RDL (12-10-10-8)

ABS

3x

20 V-ups

20 Knee raises

20 Leg raises

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