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GLUTE & ABS

WARM UP

2 rounds

-250m machine

- 15 jumping squat

- 20*2 legs swing


WORKOUT

- Lateral work with band stand 12*2 each side

-DB Reverse lunges 15/10/8

-hips thrust 20/15/10/5

- DB single leg RDL Banded 12/9/8

-Banded back squat


ABS

TABATA 20/10x12:

- Bicycle crunch

-side V up L

-side V up R

- 45 degree legs rise

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