GLUTE & ABS

WU

-10m toes hold to squat

-15 empty banded squat

-15 banded squat hold open close

-500m machine run/bike

WORKOUT

1-kneeling BB squat 12/10/8

2- BB single leg hips hips thrust 12x3 each legs + single DB/kb sumo squat

3- Banded hips circle 15X3

4-DB side kick 15X3

ABS

TABATA 20”/10” x12

1- Plank with hips dips

2- On elbows fluter kick

3- Plate crunch

4- 45 degree leg raise