LETS WARM UP FIRST
5-10mins on Bike
5mins foaming rolling calves and quads
2 x 25 body weight squats
+
Standing Smith Machine Calf Raises
-
sets
7
-
reps
8-12
-
rest
30 Sec
+
Seated Calf Raises
-
sets
7
-
reps
15 low, 15 high, 15 full range
-
rest
45 Sec
+
Squats
-
sets
5
-
reps
12,10,8,6, Drop Set
-
rest
1.30 Sec
+
Leg Press
-
sets
5
-
reps
12,10,8,6, Drop Set
-
rest
1.30 Sec
+
Leg Extensions
-
sets
4
-
reps
12,12,8,8
-
rest
1 Min
+
Lunges
-
sets
4
-
reps
60 steps
-
reps
1 Min
+
Close Feet Hack Squat
-
sets
4
-
reps
8-10 TUT