Monday

Echauffements 5 to 10 minutes

Deep Squats 3*20 (total de 60) : rest 30 to 45 seconds

Lunges 3*(12-20): rest 30 to 45 seconds
Hip-Lift 3(20 or more) : rest 30 to 45 seconds

Rest between exercices : 1 to

1 :30 min

Kick backs 3(15-20) : rest 30 to 45 seconds

Squats to failure

Wednesday
Echauffements 5 to 10 minutes

Lunges 3*20

: rest 30 to 45 seconds

Wide stance squats 3*20 : rest 30 to 45 seconds

Heel sky raise 3*20
Push ups : 3*10 :

: rest 30 to 45 seconds

rest 30 to 45 seconds

Regular squats to failure

saturday
Echauffements 5 to 10 minutes

Regular squats ( 4*20) : rest 30 to 45 seconds

Hip-Lift 3*25: rest 30 to 45 seconds , try to perform the exercice with ur ass
not , squeeze your butt

Heel sky raise 3*20

: rest 30 to 45 seconds

Lunges 3(15 to 20)

deep squats to failure (very slow)