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