GLUTES & HAMSTRING

WU

1’Bike/Run

10/10 leg swings

10/10 Hip rotation

10 Squats

20m Walking lunges

10 Glute bridges

WORKOUT

BB stiff leg RDL 12,10,10,8

BB Hip thrust with 10”pause each set 12,10,10,8

DB step up 12,10,10,8

DB walking lunges 12x4

DB Hamstring curl 12,10,10,8

CARDIO

X3

15 CAL

20WB

25 KB swings