GLUTE & ABS

Glute & Abs

Wu

1.leg Raises ( both sides*10)

2.Deep Squat (10)

3.Glute Bridge (10)

4.Plank (30sec)

Heavy Strength

1.Barbell Hip Thrust (4* 8 reps)

2. Barbell High-Stance Squat

(4*8 reps)

3. Dumbbell Bulgarian Split Squat

(3*8 reps )

Superset (3 Rounds)

1.Barbell Romanian Deadlift (Deficit)

(3* 8–10 reps)

2.Dumbbell Sumo Squat (3* 12 reps)

ABS

SUPERSET (3 rounds)

1.Dumbbell Heel -Tap Crunch - 20 reps

2.Bicycle Crunches - 20 reps

3.Flutter Kicks - 30 sec

4.Mountain Climbers -40

Finisher

Weighted Plank - 3 * 30 sec