Complete the following exercises  with 45 seconds rest in between sets.  3 sets for 8-12 reps  (if you can't get out 8 reps the weight is to heavy and if you are getting more than 12 reps out the weight is to light. If you feel like you can make everything 4 sets. Tempo 2-1-2

 

• Barbell squats

• 45 degree leg press

• Leg extensions

• Leg curls

• Walking lunges

• Seated calf raises 
   

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   finish with the following 

   

• Interval training on the bike or treadmill - 30 second sprints into 30 seconds average pace x10 

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