Quads. Hamstrings. Adductors. Abductors.

Hip adductions / Hip Abductions

3x20 1:1:2:0 / 3x20 1:1:2:0

Squat

4 working sets x 3-5

Narrow leg press / T-Bar SLDL

4x25 1:0:2:0 / 3x12-7 1:1:3:2

Seated leg curl / Duck foot leg extension

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

Seated calf raise (toes in, out, neutral)

3x10-10-10 1:1:2:1