LETS WARM UP FIRST
5-10mins on Bike
5mins foaming rolling calves and quads
2 x 25 body weight squat
+
Standing Calf Raises
-
sets
7
-
reps
8-12
-
rest
30 sec
+
Seated Calf Raises
-
sets
7
-
reps
12
-
rest
45 sec
+
Hack Squats
-
sets
4
-
reps
10
-
rest
1.30 sec
+
Leg Press
-
sets
4
-
reps
15 Close Feet 15 Wide Feet
-
rest
1.30 Secs
+
Leg Extensions s/s Lunges
-
sets
4
-
reps
15reps, 60 steps
-
rest
1 min
+
Step Ups
-
sets
4
-
reps
12
-
rest
1 min