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GLUTE AND ABS

WARM UP

- 250m machine

- 40m lateral run

- mobility and stretching


WORKOUT

*supersets 15/10/8

- DB double squat

-KB swing

- stationary side lunges 15/12/8/5

-Reverse lunges + knee tuck 12/8/5

- Double DB RDL 15/10/8

- single leg Diagonal kick 20*3


ABS

TABATA 20/10 x 12:

- DB in and out

- Bicycle crunch

- reverse crunch to legs raise

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