GLUTE & ABS

WU

1'Run /Bike

10/10 Leg swings

10/10 Hip rotation

10 Squats

10 Reverse Lunges

10 Donkey kicks

WORKOUT

BB Back squat 12,10,10,8

BB Hip thrust with 5 pulses each set 12,10,10,8

Assisted Deficit curtsy Lunges 12,10,10,8

DB RDL 12,10,10,8

Deficit sumo goblet squat 12,10,10,8 to Banded fire hydrant 15x4

ABS

TABATA 30”x10”/12

weighted Russian twist ( Plate)

Flatter kicks

Hollow hold

Knee raises