*take at least 1:30 rest between each set, squats aim for 2:00-2:30. Lying leg curls Warmup set x 1 Working set 3 x 8-10 Adductors Warmup set x 1-2 Working set 3 x 10-12 (push these hard - we want thickness from the front) Squats Warmup set x 1-3 Working set - 3 x 8-10 (If you're hitting 10, increase weight on next set) Split squats on hack squat machine Working set - 3 x 8 each leg Leg extensions Working set - 3 x 10-12 (focus on controlling the negative 2-3 seconds) Calf raises Working set - 4 x 15 (can do on leg press, standing calf raise machine, or seated calf raise - I typically change it up for whatever I'm feeling, push these hard) Spend 10-15 minutes stretching.