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