Workout 21

Hip thrust bodyweight-Perform 15 reps with squeeze at top.

https://www.youtube.com/watch?v=txSvB80q47U

Bird dog-Perform 10 reps each side

https://www.youtube.com/watch?v=DyzbY1yz7fM&list=UUyu__s6zkPDYgw4AUxsXIHg&index=28

Side lying clamshell-Perform 12 reps each side

https://www.youtube.com/watch?v=Tgx2YH8L2HY

Compete 3 rounds

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A1. Bodyweight Squat- Perform 5 squats then pause at the bottom on the 5th rep. Perform 4 squats then pause at the bottom on the 4th rep. Repeat this order until you get to 1

https://www.youtube.com/watch?v=gzMAxLb3R0o

A2. Plank- Perform 45-60 second

https://www.youtube.com/watch?v=9BEm0jdoT6g

Complete 3 sets

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B1. Plank to knee/elbow- Perform 10 reps each side

https://www.youtube.com/watch?v=9AEWxvQXq2M

B2. Alternating Lunge- Perform 45 seconds of lunges

https://www.youtube.com/watch?v=3OIojYwfaFc

Complete 3 sets

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C1. Russian twist- Perform 12 reps each direction

https://www.youtube.com/watch?v=6tc6621eDSE

C2. Rear foot elevated split squat - Perform 8 reps each side

https://www.youtube.com/watch?v=MYgd_oOo3PQ

Complete 3 sets