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GLUTE & ABS

WARM UP

- 200m machine

- 6’ Glutes mobility and stretching


WORKOUT

- BB Back Lunges 15/10/8

-Banded squat 10*3


*SUPERSETS

- Single leg DB RDL 15/10/8

- kick back Banded 20*3


- Bench hips extension 10*4

- BB back squat 15/10/8

- Legs on bench hips thrust Banded 18*3

- DB walk front and back banded 10*3


ABS

Tabatha 20/10 x 15:

- crunch with knee to elbow

- side V-up

- Bicycle

- 1 ball twist (1 ball for all the group)

- plank

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