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Strong Curves: Gluteal Goddess (2025)

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Program Description

Written by Bret Contreras, Strong Curves workout is a great program for novice and intermediate lifters looking to get stronger and, yes, have a better butt. The program’s greatest strength lies in its simplicity, making it a simple workout to follow and make progress quickly. Support the creator and get in depth information by purchasing his new book Glute Lab on Amazon paperback or Kindle.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 19, 2025 04:43
  • Last Edited
    May 19, 2025 04:43

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
20 reps
RPE 7
2
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
3
Box Squat (Barbell)
3
5 reps
RPE 9
4
Incline Bench Press (Barbell)
3
8 reps
RPE 8
5
Deadlift (Barbell)
3
5 reps
RPE 9
6
Standing Hip Abduction (Cable)
1
20 reps
RPE 7
7
Plank
1
60 secs
RPE 10
8
Side Plank
1
60 secs
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
20 reps
RPE 7
2
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
3
Box Squat (Barbell)
3
5 reps
RPE 9
4
Incline Bench Press (Barbell)
3
8 reps
RPE 8
5
Deadlift (Barbell)
3
5 reps
RPE 9
6
Standing Hip Abduction (Cable)
1
20 reps
RPE 7
7
Plank
1
60 secs
RPE 10
8
Side Plank
1
60 secs
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
20 reps
RPE 7
2
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
3
Box Squat (Barbell)
3
5 reps
RPE 9
4
Incline Bench Press (Barbell)
3
8 reps
RPE 8
5
Deadlift (Barbell)
3
5 reps
RPE 9
6
Standing Hip Abduction (Cable)
1
20 reps
RPE 7
7
Plank
1
60 secs
RPE 10
8
Side Plank
1
60 secs
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
20 reps
RPE 7
2
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
3
Box Squat (Barbell)
3
5 reps
RPE 9
4
Incline Bench Press (Barbell)
3
8 reps
RPE 8
5
Deadlift (Barbell)
3
5 reps
RPE 9
6
Standing Hip Abduction (Cable)
1
20 reps
RPE 7
7
Plank
1
60 secs
RPE 10
8
Side Plank
1
60 secs
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
3-8 reps
RPE 8.5
2
Seated Row (Cable)
3
8 reps
RPE 8
3
Squat (Barbell)
3
5 reps
RPE 9
4
Bench Press (Barbell)
3
3-8 reps
RPE 8
5
Good Morning
3
8-12 reps
RPE 7
6
Side Lying Hip Abductions
1
10-30 reps
RPE 6.5
7
Ab Wheel
1
8-20 reps
RPE 7
8
Side Bend (Dumbbell)
1
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
3-8 reps
RPE 8.5
2
Seated Row (Cable)
3
8 reps
RPE 8
3
Squat (Barbell)
3
5 reps
RPE 9
4
Bench Press (Barbell)
3
3-8 reps
RPE 8
5
Good Morning
3
8-12 reps
RPE 7
6
Side Lying Hip Abductions
1
10-30 reps
RPE 6.5
7
Ab Wheel
1
8-20 reps
RPE 7
8
Side Bend (Dumbbell)
1
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
3-8 reps
RPE 8.5
2
Seated Row (Cable)
3
8 reps
RPE 8
3
Squat (Barbell)
3
5 reps
RPE 9
4
Bench Press (Barbell)
3
3-8 reps
RPE 8
5
Good Morning
3
8-12 reps
RPE 7
6
Side Lying Hip Abductions
1
10-30 reps
RPE 6.5
7
Ab Wheel
1
8-20 reps
RPE 7
8
Side Bend (Dumbbell)
1
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
3-8 reps
RPE 8.5
2
Seated Row (Cable)
3
8 reps
RPE 8
3
Squat (Barbell)
3
5 reps
RPE 9
4
Bench Press (Barbell)
3
3-8 reps
RPE 8
5
Good Morning
3
8-12 reps
RPE 7
6
Side Lying Hip Abductions
1
10-30 reps
RPE 6.5
7
Ab Wheel
1
8-20 reps
RPE 7
8
Side Bend (Dumbbell)
1
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 9
2
Inverted Row
3
6-12 reps
RPE 8
3
Zercher Squat (Barbell)
3
5-10 reps
RPE 7
4
Decline Push Up
1
5-20 reps
RPE 7
5
Sumo Deadlift (Barbell)
3
6-12 reps
RPE 7
6
Lateral Banded Walk
1
20 reps
RPE 7
7
Abs Crunch (Weighted)
1
20 reps
RPE 7
8
Pallof Press
1
15 secs
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 9
2
Inverted Row
3
6-12 reps
RPE 8
3
Zercher Squat (Barbell)
3
5-10 reps
RPE 7
4
Decline Push Up
1
5-20 reps
RPE 7
5
Sumo Deadlift (Barbell)
3
6-12 reps
RPE 7
6
Lateral Banded Walk
1
20 reps
RPE 7
7
Abs Crunch (Weighted)
1
20 reps
RPE 7
8
Pallof Press
1
15 secs
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 9
2
Inverted Row
3
6-12 reps
RPE 8
3
Zercher Squat (Barbell)
3
5-10 reps
RPE 7
4
Decline Push Up
1
5-20 reps
RPE 7
5
Sumo Deadlift (Barbell)
3
6-12 reps
RPE 7
6
Lateral Banded Walk
1
20 reps
RPE 7
7
Abs Crunch (Weighted)
1
20 reps
RPE 7
8
Pallof Press
1
15 secs
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 9
2
Inverted Row
3
6-12 reps
RPE 8
3
Zercher Squat (Barbell)
3
5-10 reps
RPE 7
4
Decline Push Up
1
5-20 reps
RPE 7
5
Sumo Deadlift (Barbell)
3
6-12 reps
RPE 7
6
Lateral Banded Walk
1
20 reps
RPE 7
7
Abs Crunch (Weighted)
1
20 reps
RPE 7
8
Pallof Press
1
15 secs
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
8-20 reps
RPE 7
2
Chin-Up (Assisted)
3
5 reps
RPE 9
3
Step-Up (Weighted)
3
10 reps
RPE 8
4
Military Press (Barbell)
3
8 reps
RPE 8
5
Back Extension
2
12 reps
RPE 7
6
Lying Abductions
1
20 reps
RPE 7
7
V-Up
1
20 reps
RPE 7
8
Side Bend (Dumbbell)
1
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
8-20 reps
RPE 7
2
Chin-Up (Assisted)
3
5 reps
RPE 9
3
Step-Up (Weighted)
3
10 reps
RPE 8
4
Military Press (Barbell)
3
8 reps
RPE 8
5
Back Extension
2
12 reps
RPE 7
6
Lying Abductions
1
20 reps
RPE 7
7
V-Up
1
20 reps
RPE 7
8
Side Bend (Dumbbell)
1
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
8-20 reps
RPE 7
2
Chin-Up (Assisted)
3
5 reps
RPE 9
3
Step-Up (Weighted)
3
10 reps
RPE 8
4
Military Press (Barbell)
3
8 reps
RPE 8
5
Back Extension
2
12 reps
RPE 7
6
Lying Abductions
1
20 reps
RPE 7
7
V-Up
1
20 reps
RPE 7
8
Side Bend (Dumbbell)
1
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
8-20 reps
RPE 7
2
Chin-Up (Assisted)
3
5 reps
RPE 9
3
Step-Up (Weighted)
3
10 reps
RPE 8
4
Military Press (Barbell)
3
8 reps
RPE 8
5
Back Extension
2
12 reps
RPE 7
6
Lying Abductions
1
20 reps
RPE 7
7
V-Up
1
20 reps
RPE 7
8
Side Bend (Dumbbell)
1
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
8-20 reps
RPE 7
2
Pull-Up (Neutral Grip, Bodyweight)
3
3-8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Push Press (Barbell)
3
6 reps
RPE 9
5
Back Extension (Weighted)
2
20 reps
RPE 6.5
6
Standing Hip Abduction (Cable)
1
10-30 reps
RPE 6
7
Hanging Leg Raise
1
8-20 reps
RPE 7
8
Landmine Oblique Twist
1
8-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
8-20 reps
RPE 7
2
Pull-Up (Neutral Grip, Bodyweight)
3
3-8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Push Press (Barbell)
3
6 reps
RPE 9
5
Back Extension (Weighted)
2
20 reps
RPE 6.5
6
Standing Hip Abduction (Cable)
1
10-30 reps
RPE 6
7
Hanging Leg Raise
1
8-20 reps
RPE 7
8
Landmine Oblique Twist
1
8-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
8-20 reps
RPE 7
2
Pull-Up (Neutral Grip, Bodyweight)
3
3-8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Push Press (Barbell)
3
6 reps
RPE 9
5
Back Extension (Weighted)
2
20 reps
RPE 6.5
6
Standing Hip Abduction (Cable)
1
10-30 reps
RPE 6
7
Hanging Leg Raise
1
8-20 reps
RPE 7
8
Landmine Oblique Twist
1
8-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
8-20 reps
RPE 7
2
Pull-Up (Neutral Grip, Bodyweight)
3
3-8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Push Press (Barbell)
3
6 reps
RPE 9
5
Back Extension (Weighted)
2
20 reps
RPE 6.5
6
Standing Hip Abduction (Cable)
1
10-30 reps
RPE 6
7
Hanging Leg Raise
1
8-20 reps
RPE 7
8
Landmine Oblique Twist
1
8-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
2-30 reps
RPE 7
2
Pull-Up (Bodyweight)
3
1-3 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
5
Leg Curl
2
6-15 reps
RPE 7
6
Hip Rotations (Banded)
1
8-15 reps
RPE 7
7
Walkout Plank
1
8-15 reps
RPE 8
8
Pallof Press
1
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
2-30 reps
RPE 7
2
Pull-Up (Bodyweight)
3
1-3 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
5
Leg Curl
2
6-15 reps
RPE 7
6
Hip Rotations (Banded)
1
8-15 reps
RPE 7
7
Walkout Plank
1
8-15 reps
RPE 8
8
Pallof Press
1
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
2-30 reps
RPE 7
2
Pull-Up (Bodyweight)
3
1-3 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
5
Leg Curl
2
6-15 reps
RPE 7
6
Hip Rotations (Banded)
1
8-15 reps
RPE 7
7
Walkout Plank
1
8-15 reps
RPE 8
8
Pallof Press
1
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
2-30 reps
RPE 7
2
Pull-Up (Bodyweight)
3
1-3 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
5
Leg Curl
2
6-15 reps
RPE 7
6
Hip Rotations (Banded)
1
8-15 reps
RPE 7
7
Walkout Plank
1
8-15 reps
RPE 8
8
Pallof Press
1
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
20 reps
RPE 7
2
Single Arm Row (Cable)
3
8 reps
RPE 8
3
Goblet Squat
3
5 reps
RPE 9
4
Single Arm Push Press (Dumbbell)
3
8 reps
RPE 8
5
Pull Through (Cable)
3
8-12 reps
RPE 8
6
Side Lying Hip Abductions
1
10 reps
RPE 8
7
Turkish Get Up
1
5 reps
RPE 9
8
Pallof Press
1
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
20 reps
RPE 7
2
Single Arm Row (Cable)
3
8 reps
RPE 8
3
Goblet Squat
3
5 reps
RPE 9
4
Single Arm Push Press (Dumbbell)
3
8 reps
RPE 8
5
Pull Through (Cable)
3
8-12 reps
RPE 8
6
Side Lying Hip Abductions
1
10 reps
RPE 8
7
Turkish Get Up
1
5 reps
RPE 9
8
Pallof Press
1
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
20 reps
RPE 7
2
Single Arm Row (Cable)
3
8 reps
RPE 8
3
Goblet Squat
3
5 reps
RPE 9
4
Single Arm Push Press (Dumbbell)
3
8 reps
RPE 8
5
Pull Through (Cable)
3
8-12 reps
RPE 8
6
Side Lying Hip Abductions
1
10 reps
RPE 8
7
Turkish Get Up
1
5 reps
RPE 9
8
Pallof Press
1
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
20 reps
RPE 7
2
Single Arm Row (Cable)
3
8 reps
RPE 8
3
Goblet Squat
3
5 reps
RPE 9
4
Single Arm Push Press (Dumbbell)
3
8 reps
RPE 8
5
Pull Through (Cable)
3
8-12 reps
RPE 8
6
Side Lying Hip Abductions
1
10 reps
RPE 8
7
Turkish Get Up
1
5 reps
RPE 9
8
Pallof Press
1
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
30-60 secs
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Narrow Push Up
3
5-15 reps
RPE 8
5
Single Leg Deadlift
3
8-12 reps
RPE 8
6
Side Lying Hip Abductions
1
10-30 reps
RPE 7
7
Sit Up
1
10-20 reps
RPE 8
8
Side Bend (Dumbbell)
1
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
30-60 secs
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Narrow Push Up
3
5-15 reps
RPE 8
5
Single Leg Deadlift
3
8-12 reps
RPE 8
6
Side Lying Hip Abductions
1
10-30 reps
RPE 7
7
Sit Up
1
10-20 reps
RPE 8
8
Side Bend (Dumbbell)
1
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
30-60 secs
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Narrow Push Up
3
5-15 reps
RPE 8
5
Single Leg Deadlift
3
8-12 reps
RPE 8
6
Side Lying Hip Abductions
1
10-30 reps
RPE 7
7
Sit Up
1
10-20 reps
RPE 8
8
Side Bend (Dumbbell)
1
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
30-60 secs
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Narrow Push Up
3
5-15 reps
RPE 8
5
Single Leg Deadlift
3
8-12 reps
RPE 8
6
Side Lying Hip Abductions
1
10-30 reps
RPE 7
7
Sit Up
1
10-20 reps
RPE 8
8
Side Bend (Dumbbell)
1
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
5 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
6-12 reps
RPE 9
3
Reverse Lunge (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Military Press (Barbell)
3
8-12 reps
RPE 8
5
Back Extension
3
8-15 reps
RPE 7
6
Side Lying Hip Abductions
1
10-30 reps
RPE 7
7
Hanging Leg Raise
1
8-20 reps
RPE 7
8
Landmine Oblique Twist
1
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
5 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
6-12 reps
RPE 9
3
Reverse Lunge (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Military Press (Barbell)
3
8-12 reps
RPE 8
5
Back Extension
3
8-15 reps
RPE 7
6
Side Lying Hip Abductions
1
10-30 reps
RPE 7
7
Hanging Leg Raise
1
8-20 reps
RPE 7
8
Landmine Oblique Twist
1
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
5 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
6-12 reps
RPE 9
3
Reverse Lunge (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Military Press (Barbell)
3
8-12 reps
RPE 8
5
Back Extension
3
8-15 reps
RPE 7
6
Side Lying Hip Abductions
1
10-30 reps
RPE 7
7
Hanging Leg Raise
1
8-20 reps
RPE 7
8
Landmine Oblique Twist
1
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
5 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
6-12 reps
RPE 9
3
Reverse Lunge (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Military Press (Barbell)
3
8-12 reps
RPE 8
5
Back Extension
3
8-15 reps
RPE 7
6
Side Lying Hip Abductions
1
10-30 reps
RPE 7
7
Hanging Leg Raise
1
8-20 reps
RPE 7
8
Landmine Oblique Twist
1
8-12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Glute Bridge (Barbell)
3 Sets
20 Reps
@7
2
Single Arm Row (Dumbbell)
3 Sets
8 Reps
@8
3
Box Squat (Barbell)
3 Sets
5 Reps
@9
4
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
5
Deadlift (Barbell)
3 Sets
5 Reps
@9
6
Standing Hip Abduction (Cable)
1 Set
20 Reps
@7
7
Plank
1 Set
60 secs
@10
8
Side Plank
1 Set
60 secs
@10
Day 3
1
Hip Thrust (Barbell)
3 Sets
20 Reps
@7
2
Single Arm Row (Cable)
3 Sets
8 Reps
@8
3
Goblet Squat
3 Sets
5 Reps
@9
4
Single Arm Push Press (Dumbbell)
3 Sets
8 Reps
@8
5
Pull Through (Cable)
3 Sets
8-12 Reps
@8
6
Side Lying Hip Abductions
1 Set
10 Reps
@8
7
Turkish Get Up
1 Set
5 Reps
@9
8
Pallof Press
1 Set
8-12 Reps
@8
Day 2
1
Single Leg Hip Thrust
3 Sets
8-20 Reps
@7
2
Chin-Up (Assisted)
3 Sets
5 Reps
@9
3
Step-Up (Weighted)
3 Sets
10 Reps
@8
4
Military Press (Barbell)
3 Sets
8 Reps
@8
5
Back Extension
2 Sets
12 Reps
@7
6
Lying Abductions
1 Set
20 Reps
@7
7
V-Up
1 Set
20 Reps
@7
8
Side Bend (Dumbbell)
1 Set
20 Reps
@7