Tight Cheeks Workout

6 min warm up

SS 4/9 legs
1) one leg squat #20
2) sumo squats #75
3) dBl leg ext #66
time: 8:25

Tight Cheeks Workout
Part1: 10/30s -- 6x
one arm kB swing L #26 - 19/19/19
one arm kB swing R - 19/19/19
Part 2: For time
stability ball sB side lunge L #30 - 25x
stability ball sB side lunge R - 25x
time: 3:03
Part 3: 10/30 -- 6x
sB fwd/bk lunges L #30 -6/4/4
sB fwd/bk lunges R - 5/4/5
Part 4: 5/25s -- 12x
hand to foot ball pass - 6/6/7/6/6/6
prone butt lift/chin lift - 10/12/13/12/14/14

total time ~23 min


thurs eats:
815 - capp shake, banana
1130 -  chicken salad, apple, mac nuts
2 - 3 eggs, mozz cheese stick, carrots & pB, dried pineapple
5 - 1/2 pfb bar, 1 mozz cheese stick
8 - EFL turkey loaf, mash tato, green beans
930 - apple