The charges are not indicated in order to let you the choice to adapt them according to the number of repetitions requested. (ex: if 10 repetitions are required, choose a weight that allows you to perform them)
In this session we will focused on the work of the glutes and hamstrings. The quads will be solicited in most exercises but this is not what we will seek to target.
This program can be done at least every 72 hours to be able to recover correclty.
Do not forget the 5 minutes of joint warm-up which will be very important to realize before this session :
1- Stairs :
- 2' walk by step
- 2' making 2 steps by steps
- 2' adding kicks