GLUTES & HAMSTRINGS

WU

1’Run/Bike

10/10 leg swings

10/10 Hip rotations

10 Reverse Lunges

10 Banded squats

10 Banded kickbacks

WORKOUT

BB B stance Back squat 12,10,10,8

BB Glute Bridges 12,10,10,8

BB Stiff Leg RDL 12,10,10,8

Stationary Reverse lunges 12,10,10,8

Lying hamstring curl 12,10,10,8

CARDIO

3x

20 CAL

10 DB thrusters

50 skipping rope