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GLUTE & ABS

WU

-15 Toes hold to squat

-15 Empty bar hips thrust

-15 Banded squat hold open close

-500m

WORKOUT

1-kneeling BB squat 12/10/8/5

2- single DB bench step un 10/8/8 each legs

3- Hips thrust 15/10/8 + Banded legs circle 20/20

4- hips Banded sumo squat +5’’ hold

ABS

TABATA 20”/10” x12:

1- Plank with hips dips

2- On elbows fluter kick

3- Plate crunch

4- 45 Degree leg raise

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