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GLUTES & ABS

WARM UP

- inchworms

- back lunges + banded kick back

- 20m high knees


WORKOUT

Super sets 12x4

- banded squat

- banded side knees open

-15-12-10 banded hips trust with barbell

- 15-12- 8 Double squat sumo single DB

- 15x3 Long Banded kick back

- Banded Dunkey kick


ABS

TABATA 30/10

- Ball hold

- Bicycle crunch

- Plank jack

- Crunch

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