WARM UP
- 300 m machine
- 10 jumping jacks
- 2 mins Banded left right
WORKOUT
- DB single leg deadlift dropset 3 sets 8/10/15 reps
- BB Banded squat drop sets 5/10/14
- BB hips thrust drop sets 4 sets
6/10/13/15
- Glute extension (with long band)15*3
- single DB Back lunges drop sets 8/10/15 each legs
ABS
TABATA 20/10
- knees crunch
- Ball Russian twist
- On Elbow legs bicycle
- side plank
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