WU
-200m
-â 10/10 banded side wall +10 squat x2
-10/10 legs swing
WORKOUT
1- Banded knees abductor 20x2
2- BB banded stance RDL 13/10/8 + Double DB sumo squat 20/15/15
3- BB hips thrust 20/15/10
4- DB squat to side kick 12x3
5- Bench double legs kick back 12x3
ABS
TABATA 25â/10â x12
-Ball hollow rocks
-45 Degree legs raise
-Knee in out with ball