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, back and lower back. The biceps will be solicited in most exercises of the back.
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- Suspended leg raises : 15-20 reps
- 3 to 4 times: 30'' to 40'' between each set.