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week 6-8
week 3–5
FULL BODY 1
1. Lunges on the spot 3×12
(3 approaches, each exercise 12 times)
2. Hyperextension 3×15
(3 approaches, 15 times each exercise)
4. Side swings 3×12-15
(3 approaches, each exercise 12-15 times)
5. Press curls 3×12-15
(3 approaches, each exercise 12-15 times)
3. Upper block pull with a wide grip 3×12-15
(3 approaches, each exercise 12-15 times)
FULL BODY 2
1. Gluteal bridge in the Smith 3×12-15
(3 approaches, each exercise 12-15 times)
2. Seated Extensions 3×12-15
(3 approaches, each exercise 12-15 times)
3. Horizontal block pull 3×12-15
(3 approaches, each exercise 12-15 times)
4. Dumbbell press 3×12-15
(3 approaches, each exercise 12-15 times)
5. Stretch Toe Press 3×20
(3 approaches, 20 times each exercise)
FULL BODY 3
  1. Split squat 3×10-12
(3 approaches, each exercise 10-12 times)
2. Flexions 3×12-15
(3 approaches, each exercise 12-15 times)
3. Upper block pull with narrow parallel grip 3×12-15
(3 approaches, each exercise 12-15 times)
4. Wide grip push-ups 3×12-15
(3 approaches, each exercise 12-15 times)
5. Rear delta 3×12-15
(3 approaches, each exercise 12-15 times)
6. Leg press 3×12-15
(3 approaches, each exercise 12-15 times)
Between legs rest 1 - 2 minutes