Quads. Hamstrings. Adductors. Absductors.

Hip Adductions / Hip Abductions

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

Leg extension

3x7-7-7 1:0:1:0

*7 full reps, 7 half way up, 7 a quarter of the way up

Squat

5x3-5

Narrow plie squat / Cable pull through

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

Leg extensions

5x10-10 1:0:2:0

*10 full reps - 10 quarter reps