FULL BODY 1

1. Lunges with barbell (rest between legs 1-3 minutes) 2×10-12

(2 approaches of 10-12 times)

2. Deadlift 2×10-12

(2 approaches of 10-12 times)

4. Dumbbell stretch 2×10-12

(2 approaches of 10-12 times)

5. Leg raises 2×10-20

(2 approaches of 10-20 times)

3. Backward upper block pull 2×10-12

(2 approaches of 10-12 times)

FULL BODY 2

1. Gluteal bridge 2×10-12

(2 approaches of 10-12 times)

2. Kneecklifts 2×12-15

(2 approaches of 12-15 times)

3. Horizontal block pull with wide grip 2×10-12

(2 approaches of 10-12 times)

4. Bench Press 2×10-12

(2 approaches of 10-12 times)

5. Stretch Toe Press 2×20

(2 approaches of 20 times)

FULL BODY 3

1. Split squat sprint 2×10-12

(2 approaches of 10-12 times)

2. Flexions 2×10-12
+ Belly thrust 2×10-12

(2 approaches, each exercise 10-12 times)

3. Bench Press 2×10-12

(2 approaches of 10-12 times)

4. Barbell stretch
+ Dumbbell Rear Delta 2×10-12

(2 approaches, each exercise 10-12 times)

5. Torsion press 2 × 20

(2 approaches of 20 times)

Between legs rest 1 - 2 minutes

You can take a small prefabricated barbell weighing 10-15kg if the standard bar is heavy.