GLUTE & ABS

Glute & Abs

𝘞𝘢𝘳𝘮 𝘜𝘱

1.𝘓𝘦𝘨 𝘙𝘢𝘪𝘴𝘦𝘴 ( 𝘣𝘰𝘵𝘩 𝘴𝘪𝘥𝘦 /10)

2.𝘋𝘦𝘦𝘱 𝘚𝘲𝘶𝘢𝘵 (10)

3.𝘎𝘭𝘶𝘵𝘦 𝘉𝘳𝘪𝘥𝘨𝘦 (5)

4.𝘗𝘭𝘢𝘯𝘬 (30𝘴𝘦𝘤)

Glutes ( Power + Hypertrophy)

𝘈. 𝘉𝘢𝘳𝘣𝘦𝘭𝘭 𝘚𝘯𝘢𝘵𝘤𝘩 - 𝘎𝘳𝘪𝘱 𝘙𝘥𝘭 ( 4*8)

𝘉. 𝘋𝘶𝘮𝘣𝘣𝘦𝘭 𝘚𝘵𝘦𝘱- 𝘜𝘱 ( 4*8)

𝘊. 𝘉𝘢𝘳𝘣𝘦𝘭𝘭 𝘉𝘰𝘹 𝘚𝘲𝘶𝘢𝘵 (5*5)

𝘋. 𝘋𝘶𝘮𝘣𝘣𝘦𝘭 𝘚𝘪𝘯𝘨𝘭𝘦 𝘭𝘦𝘨 𝘏𝘪𝘱 𝘏𝘪𝘯𝘨𝘦 ( 3*12)

𝘌. 𝘉𝘢𝘳𝘣𝘦𝘭𝘭 𝘏𝘪𝘨𝘩 - 𝘚𝘵𝘢𝘯𝘤𝘦 𝘚𝘶𝘮𝘰 𝘚𝘲𝘶𝘢𝘵 (4* 10)

𝘈𝘉𝘚 ( 𝘚𝘵𝘳𝘦𝘯𝘨𝘵𝘩 + 𝘈𝘵𝘩𝘭𝘦𝘵𝘪𝘤 𝘊𝘰𝘳𝘦)

𝘈. 𝘋𝘶𝘮𝘣𝘣𝘦𝘭 𝘊𝘳𝘰𝘴𝘴 𝘉𝘰𝘥𝘺 𝘊𝘳𝘶𝘯𝘤𝘩 (3*15)

𝘉. 𝘉𝘢𝘳𝘣𝘦𝘭𝘭 𝘋𝘦𝘢𝘥 -𝘉𝘶𝘨 𝘗𝘳𝘦𝘴𝘴 (3*10)

𝘊. 𝘉𝘢𝘳𝘣𝘦𝘭𝘭 𝘍𝘭𝘰𝘰𝘳 𝘞𝘪𝘱𝘦𝘳 ( 3*15)

𝘍𝘪𝘯𝘪𝘴𝘩𝘦𝘳⚡

A. Dumbbel Vup -12

B. Plank DB Side Drag -30 sec (3round)