GLUTE & ABS

WARM UP

3 rounds:

- 250m machine

- Inchworm

- Banded air squat

- mobility and stretching

*supersets 15/10/8

- DB double squat

-KB swing

- BB side squat 15/12/8

-DB Reverse lunges + knee tuck 12/8/5

- single leg DB RDL 15/10/8 each legs

- BB single legs hips thrust 13/10/8/5

- Banded hips

Abductor 15*3

TABATA 20"/10"x12:

- Ball sit ups

- Legs raised assisted with partner

- plank clap