GLUTES & ABS

⚡️ WU

-1 min Machine

-10 Leg Swings (front & side)

-10 Glute Bridges (hold top 2s)

-10 Bodyweight Squats

-30s Deadbug Hold

-30s Plank

🍑 GLUTES

1️⃣ BB Hip Thrusts -12,10,8,8

(3s squeeze at top)

2️⃣ BB RDL - 10x4 (3s eccentric)

3️⃣ Weighted/Banded side leg raises - 15×3

4️⃣ KB Swings 15x3

🔥 ABS

12×3

5️⃣ Hanging Knee Raises

6️⃣ DB Russian Twist

7️⃣ DB Weighted Sit-Ups

8️⃣ Kneeling Inchworm

🧨 FINISHER

-20 CAL

-15 Glute Kickbacks

-10 Plank Hip Dips