Hourglass for half a year. Lite. Week 3-5

week 3–5

FULL BODY 1

1. Lunges on the spot 3×12

(3 approaches of 12 times)

2. Hyperextension 3×15

(3 approaches of 15 times)

4. Side swings 3×12-15

(3 approaches of 12-15 times)

5. Press curls 3×12-15

(3 approaches of 12-15 times)

3. Upper block pull with a wide grip 3×12-15

(3 approaches of 12-15 times)

FULL BODY 2

1. Gluteal bridge in the Smith 3×12-15

(3 approaches of 12-15 times)

2. Seated Extensions 3×12-15

(3 approaches of 12-15 times)

3. Horizontal block pull 3×12-15

(3 approaches of 12-15 times)

4. Dumbbell press 3×12-15

(3 approaches of 12-15 times)

5. Stretch Toe Press 3×20

(3 approaches of 20 times)

FULL BODY 3

Split squat 3×10-12

(3 approaches of 10-12 times)

2. Flexions 3×12-15

(3 подхода по 12-15 раз)

3. Upper block pull with narrow parallel grip 3×12-15

(3 approaches of 12-15 times)

4. Push-ups with wide grip 3×12-15

(3 approaches of 12-15 times)

5. Rear delta 3×12-15

(3 approaches of 12-15 times)

6. Leg press 3×12-15

(3 approaches of 12-15 times)

Between legs rest 1 - 2 minutes