GLUTE & ABS

WARM UP

2x :

-200m

- 20 Single DB squat

-10/10 leg swing

WORKOUT

15-10-8

- double DB squat

-Stance hips thrust ( one leg on heel one flat) with DB

- Banded pull

- Lunges with kick back

- DB single leg RDL

ABS PARTNER

TABATA 20” / 10” x 9 :

- Russian twist with ball

- plank hands clap

- Bicycle crunch