lower body

Complete the following exercises in a row with 45 seconds rest in between sets. 4 sets for 6-8reps  (if you can't get out 6 reps the weight is to heavy and if you are getting more than 8 reps out the weight is to light. Tempo 1-1-2

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• Barbell squats

• 45 degree leg press

• Pendulum squats

• Walking lunges (10 steps up and back)

• Leg extensions

• Leg curls

• Seated calf raises
  
  Bonus round
   

• Hack squats

• Wall sits

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   finish with the following​

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• Exercise bike 15min intervals (30 seconds sprint with 30 seconds average pace)

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