GLUTE & ABS

WU

5 shuttle run

10 knee swings

5 jumping squats

5-5 hip circles

WORKOUT

1-BB banded stance RDL 15/12/10 + db split Bulgarian 10x3

2 - Defict DB reverse lunges 15/12/12 + dual db squat 10x3

3 -On floor db banded hip thrust with hip abductor pause 5sec (12x3)

4- DB squat with side kick 12x3

ABS

30”/15” x12

-Ball hollow rock

-Leg raise

-Weighted plank

-Frog crunches