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GLUTE & ABS

WARM UP

2x:

- 60m shuttle run

- 20 Banded squat


WORKOUT

Drop-sets 8/10/15/20

-DB RDL

- DB Banded double squat 20*3

- single leg hips thrust drop sets 8/10/15/20

- Bench Glute extension 12*4

- Dunkey kick 20*3


ABS PARTNER

TABATA 25” /10” x 12 :

- Legs circle L

- Legs circle R

- Ball sit ups with parter

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