LOWER =
(a)

A.1 Lying Hamstring Curl (Single =
Leg) 2×6-8

B.1 Lying Hamstring Curl (both =
legs) 1×10-15

C.1 Hack Squat =

Set =
1: 6-8

Set 2- 8-10

D.1 Pendulum Squat =
2×5

(technique focussed, consistent depth and get used to =
movement)

E.1 =
LegPress

Set 1: 10-12

Set 2: 20 =

F.1 Weighted Lunge 1×15 =
e/s