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week 3-5
week 1–2
FULL BODY 1
1. Lunges on the spot 2×12
(2 approaches, each exercise 12 times)
2. Hyperextension 2×15
(2 approaches, 15 times each exercise)
4. Side-to-side swings 2×12-15
(2 approaches, each exercise 12-15 times)
5. Press curls 2×12-15
(2 approaches, each exercise 12-15 times)
3. Upper block pull with a wide grip 2×12-15
(2 approaches, each exercise 12-15 times)
FULL BODY 2
1. Gluteal bridge in the Smith 2×12-15
(2 approaches, each exercise 12-15 times)
2. Sitting up 2×12-15
(2 approaches, each exercise 12-15 times)
3. Horizontal block pull 2×12-15
(2 approaches, each exercise 12-15 times)
4. Dumbbell press 2×12-15
(2 approaches, each exercise 12-15 times)
5. Stretch Toe Press 2×20
(2 approaches, 20 times each exercise)
FULL BODY 3
  1. Split squat 2×10-12
(2 approaches, each exercise 10-12 times)
2. Flexions 2×12-15
(2 approaches, each exercise 12-15 times)
3. Upper block pull with narrow parallel grip 2×12-15
(2 approaches, each exercise 12-15 times)
4. Wide grip push-ups 2×12-15
(2 approaches, each exercise 12-15 times)
5. Rear delta 2×12-15
(2 approaches, each exercise 12-15 times)
6. Leg press 2×12-15
(2 approaches, each exercise 12-15 times)
Between legs rest 1 - 2 minutes