GLUTES & ABS

⚡ WU

1' Machine

10 Leg Swings (front/back + side-to-side)

10 Knee to floor

10 Deep Squats

10 Dynamic Hamstring Stretch

10 Walking Lunges

30s Plank

1️⃣ Barbell Hip Thrust - 10,8,6,6,5

2️⃣ DB Deficit reverse lunges - 10×3

3️⃣ DB B-Stance RDL -12×3

4️⃣ SUPERSET

×3

• KB Swings - 20 reps

• Band Kickbacks - 15 each leg

3 ROUNDS

• Hanging Knee Raises - 15

• Russian Twists - 15

• 3 Directional crunches - 15

• Plank Shoulder Taps - 15