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Exercises

Set 1: 1 round
Elliptical
Effort: Vigorous
Elliptical
10 minutes
Rest
Rest
20 seconds
Leg Curls
Weights: Heavy
Leg Curls
15 reps
Rest
Rest
20 seconds
Squats
Squats
30 reps
Rest
Rest
20 seconds
Leg Press
Weights: Heavy
Leg Press
15 reps
Rest
Rest
1 minute

Set 2: 1 round
Treadmill Running
Effort: Moderate
Treadmill Running
10 minutes
Rest
Rest
20 seconds
Leg Press
Weights: Heavy
Leg Press
10 reps
Rest
Rest
20 seconds
Leg Curls
Weights: Heavy
Leg Curls
10 reps
Rest
Rest
20 seconds
Squats
Squats
30 reps
Rest
Rest
1 minute

Set 3: 1 round
Cycling
Effort: Vigorous
Cycling
10 minutes
Rest
Rest
20 seconds
Squats
Squats
30 reps
Rest
Rest
20 seconds
Leg Press
Weights: Heavy
Leg Press
20 reps
Rest
Rest
20 seconds
Leg Curls
Weights: Heavy
Leg Curls
20 reps
Rest
Rest
20 seconds
Quad Stretches
Quad Stretches
1 minute
Rest
Rest
1 minute

Set 4: 1 round
Stair Stepping
Effort: Moderate
Stair Stepping
10 minutes
Rest
Rest
20 seconds
Leg Curls
Weights: Heavy
Leg Curls
Reps until failure
Rest
Rest
20 seconds
Leg Press
Weights: Heavy
Leg Press
Reps until failure
Rest
Rest
20 seconds
Squats
Squats
Reps until failure
Rest
Rest
20 seconds
Standing Leg Stretches
Standing Leg Stretches
1 minute
Quad Stretches
Quad Stretches
1 minute
Hamstring Stretches
Hamstring Stretches
1 minute
Stretch After Thigh Work
Stretch After Thigh Work
1 minute
Rest
Rest
1 minute
Treadmill Walk
Effort: Light
Treadmill Walk
5 minutes


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