GLUTES & ABS

⚡ WU

400m

10 Deep Squats

10 Knee to floor

10 Lateral walks

20 Mountain Climbers

30s Deadbug Hold

1️⃣ Barbell Hip Thrusts - 8×5 (1s pause at top, 3s slow eccentric)

2️⃣ DB Reverse lunges - 3×12 each leg

3️⃣ DB RDL - 3×12

4️⃣ SUPERSET (×3)

• KB Swings - 15

• Banded Kickbacks -15 each leg

×4

1️⃣ Hanging Knee Raises - 20

2️⃣ Russian Twists - 20

3️⃣ Plank Pull-Throughs - 20

4️⃣ Hollow Hold - 30s