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
תגובות