Box Squat with bands
20 kg*12
20 kg+30 kg bands
20 kg+65 kg bands
40 kg+65 kg bands
55 kg+65 kg bands
65 kg+ 65 kg bands *2*9
Deadlift
50 kg*1+20 kg bands
80 kg*1+20 kg bands
80*1+40 kg bands*1*5

training Hamstring
ABS training
reverse hyperextension