GLUTE & ABS

WU

2x

- 5 Shuttle run

- 10 Squat

- 10 Reverse lunges

WORKOUT

- KB sumo squat with hold on the last reps16/12/7

- Banded lunges to kick back 20*3

- BB double squat 12/8/5

- Banded side raise 12*3 each side

- BB hips thrust 15*3

ABS

TABATA 20”/10” x9

- Knees crunch

- Seated bicycle crunch

- Hollow rocks