GLUTES & ABS

🔥 WU

10 Leg Swings (fwd/back)

10 Knee to floor

10 Deep Squats

10 Glute Bridges (2s squeeze)

10 Good Mornings

10 Inchworm to Plank

30s Hollow Hold

🏋️ WORKOUT

1️⃣ BB HIP THRUST - 10×4

2️⃣ DB RDL - 10×3

3️⃣ SUPERSET ×3

KB Swing (heavy) - 12

DB Glute Bridge Explosive - 10

4️⃣ SUPERSET ×3

DB Bulgarian Split Squat - 8/leg

DB Bench Step-Downs - 10/leg

KB Sumo Squats to High Pulls — 12

🔥 ABS FINISHER

• 3 rounds (minimal rest)

Leg Raises - 15

DB Russian Twists - 40

Crunches - 20

Plank Pull-Throughs - 30

Farmer’s Carry Single-Arm - 60m