Quads | Hamstrings

Leg extensions

10x10 1:0:1:0 : 15 seconds rest

Squat

5x2-5 1:1:3:0 : 90 seconds rest

Plie squat (heels elevated)

3x10 1:1:3:0 : 30 seconds rest

Smith Gironda hack squat

3x10 1:1:3:0 : 30 seconds rest

Cable pull through

3x10-12 1:2:5:1 : 30 seconds rest

Single leg elevated lying leg curl

3x10 1:0:2:0 : 30 seconds reset after both legs are done.

Leg extensions

3xFaliure 1:6:3:2