GLUTE & ABS

WU

150m

20m burpee broad jump

20 m walking lunges

10 squats

20m toe touches

30sec each pigeon stretch

WORKOUT

1- BB elevated good morning 12x4

2 - banded side kick 12x4 (weighted)

3- single leg DB hip thrust 8x4 + banded BB hip thrust 12x3

4- banded bench glute kickback 12x4

5- deficit reverse lunges 12x3

6- deficit sumo squats 12x3

ABS

30” /15” x12

-windshield wipers

-Frog crunch

-Plank twisters

-Leg raises