Bodyweight Feet-Elevated Glute Bridge
3x20 (elevate feet onto couch)
https://www.youtube.com/watch?v=GUhrqEoaiuQ
Bodyweight Torso-Elevated Push-up
3x10
https://www.youtube.com/watch?v=noaPB7u4_CU
Bodyweight Parallel Box Squat
3x20 (sit onto a low table)
https://www.youtube.com/watch?v=pzghtkSfJ6M
Bodyweight Inverted Row
3x10 (use two chairs)
https://www.youtube.com/watch?v=5Gt9KKEbeVA
Bodyweight Side-Lying Clam
3x20
https://www.youtube.com/watch?v=G3yQITNPIz8
Bodyweight Side Plank
https://www.youtube.com/watch?v=XAOCuBW6QTQ
2x 20 sec
Barbell Hip Thrust Dropset
2x10 70kg / 10 65kg / 10 60kg
Abrir video
Dumbbell Curtsy Lunge
3x10
Abrir video
American Deadlift
3x10
Abrir video
kg 25+5 / kg 2.5 / kg 2.5