GLUTES & ABS

🧘WU

•1' Machine

•10 Leg swings

•10 Adductor dips

•10 Fire Hydrants

•10 Squats

•10 Glute Bridges

WORKOUT

🍑 GLUTES

1️⃣ BB Hip Thrusts (Hold top 3s)— 10×4

2️⃣ DB Single Leg RDL — 10x3 (3s slow eccentric)

3️⃣ SUPERSET ×3

• KB Swings 15

• DB Curtsy Lunge - 12 (each side)

⚡️ CORE STRENGTH

×3

1️⃣ BB Rollouts - 10

2️⃣ DB Dead Bugs - 10

3️⃣ Plank w/ DB Drag Through - 10

4️⃣ Farmer’s Carry - 40m

🔥 BURN

×2

1️⃣ Weighted Sit-Ups (DB on chest) - 20

2️⃣ Hanging Knee Raises - 20

3️⃣ DB Russian Twists - 20

4️⃣ Hollow Flutter Kicks - 20