GLUTE & ABS

Glute & Abs

WU⚡

1. Leg Raise - 10

2. Deep Squat- 10

3. Glute Bridge - 10

4. Plank - 30 sec

BARBELL GLUTE COMPOUNDS

1️⃣ Barbell Hip Thrust

5 sets × 6–8 reps (heavy)

2 sec squeeze at top

(Slow eccentric)

2️⃣ Deep Back Squat (Glute focus)

4 sets × 6–8 reps

3️⃣ Barbell Romanian Deadlift

4 sets × 8–10 reps

4️⃣ Barbell Walking Lunges

3 sets × 20 steps

Keep core tight

⚡DUMBBELL GLUTE FINISHER

5️⃣ DB Bulgarian Split Squat

3 sets × 10–12 reps each leg

6️⃣ DB Sumo Squat (slow tempo)

3 sets × 12–15 reps

🔥 ADVANCED ABS

1️⃣ Weighted Sit-ups

4 × 12–15

2️⃣ Toes-to-Bar / Hanging Leg Raise

4 × 10–15

3️⃣ DB Overhead Leg Raise 3 × 12 reps

4️⃣ DB Russian Twist

3 × 20 reps

5️⃣ Plank Plate Pull-Through

3 × 45–60 sec

⚡Finisher

KB Farmer Hold (60 sec )