Stretching
SETS
TIME
1
5min 0s
Straight Leg Deadlift
SETS
WEIGHT & REPS
1
40kg x 10 reps
2
40kg x 10 reps
3
40kg x 10 reps
4
40kg x 10 reps
Lying Leg Curl (Machine)
SETS
WEIGHT & REPS
1
30kg x 12 reps
2
35kg x 12 reps
3
40kg x 12 reps
4
40kg x 12 reps
Standing Leg Curls
SETS
WEIGHT & REPS
1
40kg x 12 reps
2
40kg x 12 reps
3
40kg x 12 reps
Single Leg Standing Calf Raise (Machine)
SETS
WEIGHT & REPS
1
30kg x 15 reps
2
40kg x 15 reps
3
45kg x 15 reps
4
60kg x 15 reps
Hip Abduction (Machine)
SETS
WEIGHT & REPS
1
35kg x 20 reps
2
40kg x 20 reps
3
45kg x 20 reps
Glute Kickback (Machine)
SETS
WEIGHT & REPS
1
25kg x 16 reps
2
30kg x 16 reps
3
35kg x 16 reps
4
40kg x 16 reps
Hip Thrust (Barbell)
SETS
WEIGHT & REPS
1
100kg x 12 reps
2
100kg x 12 reps
3
120kg x 12 reps
4
140kg x 12 reps
Crunch
SETS
REPS
1
20 reps
2
20 reps
3
20 reps