GLUTE & ABS

WU

-5 Shuttle run

-10 Squat

-10/10 Reverse lunges

-10 BB empty bar squat

-200m run

WORKOUT

1- BB empty bar squat 15/10/8

2- Elevated reverse Lunges with kick back 12/8/6

3-Banded hips thrust with 5’ hold 12/8/5

4-KB double banded sumo squat with hold on the last reps 16/12/8

5-Banded legs circle with hold 15x3

ABS

TABATA 20”/10” x12

-Bicycle crunch

-Hollow rocks hold with weight

-Plank front and back

-Sit ups