Training Program 1 - Elastic Tubes
Session Exercises Number of repetitions or time Number of blocks or series Time to recovery Technical
Session 1 - Quads & Hamstrings Squat 8 10 12 3 4 6 1'30 1'15 Continuous Tension 2/2
Jump Squat 8 10 12 3 4 6 1'30 1' Continuous Tension 1/1
Front Lunges 8 10 12 3 4 6 1'30 1'15 Continuous Tension 2/2
Leg Deadlift 8 10 12 3 4 6 1'30 1'15 Continuous Tension 2/2
Hamstring Curl (Superset) 8 10 12 3 4 6 1'30 1'15 Continuous Tension 2/2
Superman Cladding 8 10 12 3 4 6 1'30 1' Continuous Tension 2/2
Calves Standing on Step 8 10 12 3 4 6 45" 30" Continuous Tension 2/2
Session 2 - Upper Body Press 8 10 12 3 4 6 1'30 1' Continuous Tension 2/2
Wide Pumps 8 10 12 3 4 6 1'30 1' Continuous Tension 2/2
Bird 8 10 12 3 4 6 1'30 1' Continuous Tension 2/2
Military Press 8 10 12 3 4 6 1'30 1' Continuous Tension 2/2
Lateral Elevations (Superset) 8 10 12 3 4 6 1'30 1' Continuous Tension 2/2
Overhead Extensions 8 10 12 3 4 6 1'30 1' Continuous Tension 2/2
Dips Between Two Benches 8 10 12 3 4 6 1'30 1' Continuous Tension 2/2
Elastic Crunches 8 10 12 3 4 6 1'30 1' Continuous Tension 2/2
Session 3 - Back & Abs Vertical Draw 8 10 12 3 4 6 1'30 1' Continuous Tension 2/2
Horizontal Draw (Superset) 8 10 12 3 4 6 1'30 1' Continuous Tension 2/2
Bird 8 10 12 3 4 6 1'30 1' Continuous Tension 2/2
Standing Curl (Superset) 8 10 12 3 4 6 1'15 1' Continuous Tension 2/2
Lying Curl 8 10 12 3 4 6 1'15 45" Continuous Tension 2/2
Take 2 minutes of rest between each exercise - Do the complete program once per week - Repeat it one additional time for more intensity.

To further increase the intensity, you can increase the sets, repetitions and gradually reduce rest times.

For the masses, take the heaviest elastics and do level 1-2 of intensity (8 to 10 reps) while keeping the contraction for one to two seconds at the end of the movement, with between 3 to 5 sets per exercise and 1m30 to 2m of recovery time.

For the dry, take lighter elastics and start at intensity level 2 (10 reps and +), with between 4 to 6 series per exercise and 45 sec to 1m15 of working time recovery.