GLUTE & ABS

WU

-10 Shuttle run

-10 BB banded squat

-10/10 reverse Lunges

-20 Banded abductor

WORKOUT

1- super sets:

-KB sumo squat with hold on the last reps 17/12/10

-BB banded Hips thrust 20/15/8

2-Single banded DB Lunges + kick back 12X3

3- KBS banded 20x3

4- Banded hips circle 20x3

ABS

TABATA 20”/10” x9

-Bench knees raise

-Seated bicycle crunch

-Sit ups with RT

-DB leg raise