GLUTES & ABS
- nayansandra15
- Oct 22
- 1 min read
⚡ WU
1' Machine
10 Leg Swings (front/back + side-to-side)
10 Deep Squats
10 Glute Bridges (2s hold)
10 Walking Lunges (each leg)
30s Plank
🍑 GLUTES
1️⃣ Barbell Hip Thrust - 12,10,10,8
2️⃣ DB Bulgarian Split Squat - 10 × 3 (each leg)
3️⃣ DB Sumo Squat -15 × 3
4️⃣ DB B-Stance RDL - 12 × 3
5️⃣ DB Step-Up - 10 × 3 (each leg)
💥CORE
×3
1️⃣ Hanging Leg Raises - 15
2️⃣ Crunches - 15
3️⃣ Weighted Plank - 30s
4️⃣ Weighted Russian Twists -20
🧊FINISHER
×3
Mountain Climbers - 30s
Jump Squats - 30s
Wall Sit - 30s
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