• Squat RAW

20 kg*12
40 kg*10
50 kg*10
60 kg*5
70 kg*5
80 kg*3
90 kg*3
95 kg*3
105 kg*2*3

• Squat equipment ( straps down) a wide stance

100 kg*2
120 kg*2
130 kg*2
145 kg*2
155 kg*2

• hyperextension

20*5

• ABS training