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GLUTE & ABS

WARM UP

3x :

- 5 shuttle run

- 10 squat

- 10 reverse Lunges


WORKOUT

- kb sumo deadlift with hold on the last reps16/12/7

- Banded kick back 20*3

- BB reverse lunges 12/8/5

- Banded side raise 12*3 each side

- DB double squat 15*3


ABS

TABATA 20"/10"x9:

- knees crunch

- seated bicycle crunch

- hollow rocks

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