GLUTES & ABS

WU

1’ machine

10 jumping squat

5 broad jumps

10m high knee

10m hamstring stretch

WORKOUT

1 - back squats 15/12/10 + single leg rdl on bench 10x3

2- banded frog pump with db 15/12/10 + banded kick backs 12x3

3 - deadlifts 15/12/10 - 10x3 dumbbell hamstring curls

4- single dumbbell step up 12x4

ABS

30”x 15” x 12

-mountains climbers

-Plank

-Bicyle crunch

-Single leg v ups