Quads / Triceps / Adductors / Abductors

Squat (Heels elevated)

4 (working sets) x 3-5 1:1:3:0

Leg press (low and narrow) / Hip Abductions

3x12-7 1:1:5:1 / 3x15-20 1:1:2:0

Leg extensions (toes in - neutral - out) / Hip abductions

3x10-10-10 1:1:2:0 / 3x15-20 1:1:2:0

Dips (triceps) / Rope pushdowns

3x10-15 1:1:2:1 / 3x12-7 1:2:3:1