GLUTE & ABS

WU

1’ machine

30 skipping rope

10 empty bar good morning

10 squat

10 band row

WORKOUT

Glutes

1-barbell RDL (12,12,10)

2-Db sumo squats (12,12,10)

3-Db crusty lunges (10,10,8)

4- Db Split Bulgarian squat(10,10,8)

5-Db cossack squat (10,10,8)

ABS

30”/10” x12

Hollow hold

Sit-ups

Mountain climbers

Plank