GLUTE🍑& ABS

WU

2x:

- 200m run

- 10 air squat

Then:

- 10/10 legs swing

WORKOUT

1- Banded side squat 15*2

2-Empty bar back squat 30reps

3-Heavy back squat 15/10/8/5

4- Super sets:

* Banded DB side kick 14/9/5

* knees abductor 20*3

5- banded bench single leg RDL 15/8/5

6- DB pulse squat

ABS

TABATA 20"/10"x9:

- Russian twist

- 45 degrees legs raise

- Bicycle crunch