A1
Notes:Heel Elevated Squat
4 sets of 7/7/5/5 - Use the same weight for both sets of 7s, and all sets of 5s. Complete Rest (3 min)
- 4 Sets
B1
Notes:Single Leg Press
2 sets of 8-10. Partial Rest (90s)
- 2 Sets
C1
Notes:Glute Kickback
2 sets of 15. Minimal Rest (0s)
- 2 Sets
Superset
C2
Notes:Rear Leg Elevated Lunge
2 sets of 15. Partial Rest (90s)
- 2 Sets
D1
Notes:Single Leg Thrust
2 sets of 15. Minimal Rest (0s)
- 2 Sets
Superset
D2
Notes:Banded Glute Lunge
2 sets of 15. Minimal Rest (60s)
- 2 Sets
E1
Notes:Leg Extension
8 sets of 8 with 30 seconds between sets. Aim to use roughly the same 12-15RM across ALL sets. Partial Rest (30s)
- 8 Sets