GLUTE & ABS

WU

-5 shuttle run

-10 banded squat squat

-10/10 Leg swing

WORKOUT

1- banded DB bench squat 10 slow + 5 seconds hold down + 20 Banded DB kick back x3 sets

2- BB kneeling RDLs 15/10/10

3- Single Legs hips thrust 10x3 at 70%- 80%

4- DB sumo squat 20 + hold x3

ABS

TABATA 20” /10”x9

-Alt V ups

-DB hold legs raise

-Bicycle crunch with hold