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.
We will work abs at the beginning without going to failure for all exercices to avoid over working abs and trunk muscles wich will be very useful during the lower body exercices that will follow. Work your abs (without going to failure) early in the session is very tactical and strongly recommended before all legs, glutes and back sessions.
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:
1-1 Plank: 30" each side
1-2 C-crunch with dumbbell: 30"
- 4 sets: doing both exercices non stop