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GLUTE & ABS

WARM UP

- 10 cal

- 2’ skipping rope

- mobility and stretching


WORKOUT

-Single DB sumo squat dropset 3 sets 8/10/15 reps

- Banded standing side rise with DB drop sets 8/10/15

- BB hips thrust drop sets 4 sets

5-8-12-16

- Glute extension (with long band)15*3

-hips extension on the bench 15*3


ABS

TABATA 20/10 x 15 :

(Partner)

-plank clap

- legs rise

- 2 slam balls crunch

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