GLUTES & ABS

🔥 WU

1' Machine

10 Leg Swings

10 Glute Bridges (2s squeeze)

10 Knee to floor

10 Bodyweight Good Mornings

30s Dead Bug

🍑 MAIN WORKOUT

1️⃣ POWER SUPERSET

(3 rounds)

• BB Hip Thrust - 10

• DB RDL - 12

2️⃣ UNILATERAL SUPERSET

(3 rounds)

• DB Bulgarian Split Squat – 10/leg

• DB Box Step-Up – 10/leg

3️⃣ STRETCH + EXPLODE SUPERSET

(3 rounds)

• BB Deficit Sumo Deadlift - 12

• KB Swings - 20

ABS FINISHER

(1 round)

1️⃣ Plank - 1'

2️⃣ Leg Raises - 20

3️⃣ Toe Touch Crunch - 20

4️⃣ DB Russian Twist - 40

5️⃣ Hanging Knee Raises - 15

6️⃣ DB Deadbug - 10 each side

7️⃣ Bicycle Crunch - 40

8️⃣ Hollow Hold - 1'