WARM UP
- 20 cal machine
- 20 m toes tap
- Stretching
WORKOUT
Supersets:3 rounds:
- Single leg DB Hips trust (00:10 hold) 12/10/8 each legs
- KB double sumo squat 12/10/8
* super sets:3 rounds
(increase the weight gradually)
-Deficit reverse Lunges with BB 12/8/5 each leg
-into 12reps banded hips pull
*super sets: 4 rounds
- rounds 1 : 15 sumo Deadlift + 10 Bench hips extension
- rd2-rd3- rd4: 12 sumo dead lift + 10 bench hips extension after each rounds
ABS
TABATA 20/10 x12:
- Bicycle crunch
- side plank R
-side plank L
- legs rise
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