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)
Session which aims to strengthen the glutes and hamstrings by working in a dynamic rhythm with compound exercises.
In the last part we will do an abs circuit with a sequence of 3 exercises.
The plyometric will be coupled with the thigh press to increase your explosive strenght.
You will also work on your mobility and your cardio.
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:
Warm up activation
1- Standing cable kick back: 15-25 reps
- Repeat 2 times: continue side by side