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GLUTES&ABS

WARM UP

- 20m shuttle run

- 20x2 Leg rotation

- 20 side lunges alt


WORKOUT

- 10x3 Reverse Lunges ( front leg on the plate)

- Hip thrust 1 Max set /

then 2 back off sets 10-12 reps (with bands)

- RDLs 3 sets ~ 14-10-8

- SIssy squat ~ Banded 3 setsx 15

( with body weight or plate)

- Banded knee open 3 setsx15


ABS

Tabata 35/ 15

- ball twist circle

- straight plank front tap

- crunch

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