Quads | Hamstrings | Glutes | Calves | 60min

Banded side steps

2x10 each way

Calf raises (smith)

4x12-15 1:2:2:1

Cable goblet squat

4X12-7 1:1:2:1

Rear foot elevated split squat / Dumbbell SLDL

3x8-10 1:0:2:0 / 3x10-12 1:1:3:1

Cable Reverse sumo squat

3x10-12 1:1:3:1

**If you are having trouble feeling it in your glutes and hamstrings, as you are coming back up push your knees out and focus on pressing with the outer part of your feet.

Leg extension with single leg negatives / Seated leg curl with single leg negatives

3x10 each leg

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