GLUTE 🍑 &ABS

WU

2x

-20/20 leg swing

- 150m run

- 10 air squat

WORKOUT

1- 15x3 squat abductor 15x3

2- kneeling squat with single DB 15/11/8/5

3- Banded DB RDL 12/8/6 each leg

4- Banded Frog pump 15x2 then 10/7 with single DB

5- banded sumo BB squat (with long band) 15/10/8

ABS

TABATA 20"/10"x12

1- Plank with hips thrust

2- legs raise

3- Bicycle crunch

4- legs in and out