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Exercises

Set 1: 1 round
Leg Press
Weights: Light
Leg Press
12 reps
Rest
Rest
1 minute
Leg Press
Weights: Moderate
Leg Press
10 reps
Rest
Rest
1 minute
Leg Press
Weights: Heavy
Leg Press
8 reps
Rest
Rest
1 minute
Leg Press
Weights: Maximum
Leg Press
6 reps
Rest
Rest
1 minute
Leg Press
Weights: Light
Leg Press
15 reps
Weights: Moderate
Effort: Vigorous
Leg extensions
12 reps

Set 2: 1 round
Rest
Rest
2 minutes

Set 3: 1 round
Dumbbell Lunges
Weights: Light
Dumbbell Lunges
12 reps
Rest
Rest
1 minute
Dumbbell Lunges
Weights: Moderate
Dumbbell Lunges
10 reps
Rest
Rest
1 minute
Dumbbell Lunges
Weights: Heavy
Dumbbell Lunges
8 reps
Rest
Rest
1 minute
Dumbbell Lunges
Weights: Maximum
Dumbbell Lunges
6 reps
Rest
Rest
1 minute
Dumbbell Lunges
Weights: Light
Dumbbell Lunges
12 reps
Leg Curls
Weights: Moderate
Leg Curls
12 reps

Set 4: 1 round
Rest
Rest
2 minutes

Set 5: 1 round
Weights: Light
Calf raises
12 reps
Rest
Rest
1 minute
Weights: Moderate
Calf raises
10 reps
Rest
Rest
1 minute
Weights: Heavy
Calf raises
8 reps
Rest
Rest
1 minute
Weights: Maximum
Calf raises
6 reps
Rest
Rest
1 minute
Weights: Light
Calf raises
12 reps
Weights: Moderate
Adductor
12 reps
Weights: Moderate
Abductor
12 reps

Set 6: 1 round
Rest
Rest
2 minutes

Set 7: 1 round
Crunches
Crunches
12 reps
Transition
Transition
10 seconds
Crunches
Crunches
10 reps
Transition
Transition
10 seconds
Crunches
Crunches
8 reps
Transition
Transition
10 seconds
Crunches
Crunches
6 reps
Transition
Transition
10 seconds
Crunches
Crunches
12 reps
Crunches
Crunches
12 reps
Plank
Plank
1 minute


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