WARM UP
- 20m shuttle run
- 20x2 Leg rotation
- 20 side lunges alt
WORKOUT
- 10x3 Reverse Lunges ( front leg on the plate)
- Hip thrust 1 Max set /
then 2 back off sets 10-12 reps (with bands)
- RDLs 3 sets ~ 14-10-8
- SIssy squat ~ Banded 3 setsx 15
( with body weight or plate)
- Banded knee open 3 setsx15
ABS
Tabata 35/ 15
- ball twist circle
- straight plank front tap
- crunch
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