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GLUTE & ABS

WARM UP

- 3’ skipping rope

- 20m Lateral banded walk


WORKOUT

- single DB Banded squat 15/10/8

- Single DB Romanian deadlift + squat 12/8/5

- Hips thrust BB 4 sets

15-10-8-5

- Banded Double DB Romanian deadlift 12-10-8 (long band)

- Bench single DB step up 10*3 each leg

- Back lunge single DB 4 sets

15/10/8 the last sets until failure


ABS 20/10

- planks up and down

- Toes reach

- Reverse crunch

- Straight leg bicycle

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