GLUTES & HAMSTRINGS

WU

1’Run/Bike

10/10 leg swings

10/10 Hip rotation

20m Walking Lunges

10 Squats

WORKOUT

BB back squat 12,10,10,8

Bulgarian split squats (DB)12,10,10,8

Weighted clamshell 12x4

BB stiff leg RDL 12,10,10,8

Walking Lunges 12x4

DB calf raises (Deficit)12x4

CARDIO

3x

15 CAL

10 DB thrusters

20 Mountain climbers