GLUTE & ABS

WU⚡

1. Leg Raise - 10

2. Deep Squat- 10

3. Glute Bridge - 10

4. Plank - 30 sec

GLUTE COMPOUNDS

1️⃣ Barbell Hip Thrust

4 sets × 6–8 reps (heavy)

2 sec squeeze at top

(Slow eccentric)

2️⃣ Back Squat

4 sets × 6–8 reps

3️⃣ DB Romanian Deadlift

4 sets × 8–10 reps

4️⃣ DB Walking Lunges

3 sets × 20 steps

Keep core tight

SUPERSET 1

5️⃣ DB Bulgarian Split Squat

3 sets × 10– reps each leg

6️⃣ DB Sumo Squat (slow tempo)

3 sets × 12–15 reps

🔥 ADVANCED ABS

1️⃣ Weighted Sit-ups

3 × 12

2️⃣ Toes-to-Bar / Hanging Leg Raise

3× 12

3️⃣ DB Overhead Leg Raise 3 × 12

4️⃣ DB Russian Twist

3 × 20 reps

5️⃣ Mountain Climber -30

⚡Finisher

KB Farmer Hold (60 sec )