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GLUTE & ABS

WU

2x:

- 10 shuttle run

- 10 double squat

- 10 legs swing each legs

WORKOUT

1- 20*2 each legs Banded squat to side kick

2- super sets:

* Hips thrust built to heavy 20/15/8/5

* Banded double kick back 12x3

3- Elevated single DB to RDL 15/8/5

4- super sets

*Lunges to side kick 10/8/6

*Banded abductor 20*3

ABS

TABATA 20'/10'x12:

- plate sit ups

- in and out

- alt v ups

- hollow rocks w/ plate

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