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GLUTE AND ABS

WARM UP

- 250m machine

- 40 m lateral run

-40m high knees


WORKOUT

*supersets 15/10/8

- BB sumo squat

-KB swing

- stationary side lunges with kick back 15/12/8

-BB double squat 15/10/8

- Single DB RDL 15/10/8

- single leg Diagonal kick back 20*3


ABS

TABATA 25/10x12

- DB in and out

- Bicycle crunch

- reverse crunch to legs raise

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