GLUTE & ABS

WARM UP

3x

-20m shuttle run

- 15 jumping squat

-Banded lateral walk 20 L/R

WORKOUT

15-10-8

-DB Reverse lunges with one leg on step

*supersets

-Hips thrust 15/10/8

-Banded kick back 20*3 each legs

- DB single leg RDL

-Double DB sumo squat

ABS

TABATA 25/10x9

- Bicycle crunch

-side V up

-plank with hips dips