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GLUTE & ABS

WU

3x

-20m shuttle run

- 15 double squat banded

WORKOUT

1- Elevated pulse reverse lunges with single DB 12/10/8 (each)

2- super sets

*Banded hips thrust with hold 20/12/10/7 *Banded kick back 12x3

3- kneeling back squat 15/10/8

4- Banded single DB side kick laying down(12x3)

ABS

TABATA 25”/10” x9:

- single knees DB crunch

-plank front to back

- legs raise to legs hold

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