Hip abductor

2 x warm ups

155 x 15

180 x 15 x 2


Hip adductor

2 x warm ups

155 x 15 x 3


Lying leg curl

2 x warm ups

95 x 8

110 x 8

125 x 8

140 x 8


Single leg press

3 x warm up

4 plates x 10

5 plates x 10

6 plates x 10

7 plates x 10

8 plates x 10

9 plates x 8


Hack squats

2 x warm ups

2 pps x 10 (neutral)

2 pps + 25s x 10 (wide)

3 pps x 10 (narrow)

3 pps + 25s x 10 (narrow)


Leg ext/ SL dumbbell deadlift

1 x warm up

135 x 10/ 60s x 10 x 3


Single leg calf press

2 x warm ups

4 plates x 15 x 3