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Exercises

Set 1: 1 round
Barbell Squats
Weights: Moderate
Barbell Squats
10 reps
Rest
Rest
30 seconds
Barbell Squats
Weights: Moderate
Barbell Squats
10 reps
Rest
Rest
30 seconds
Barbell Squats
Weights: Moderate
Barbell Squats
10 reps
Rest
Rest
30 seconds
Barbell Squats
Weights: Moderate
Barbell Squats
10 reps
Rest
Rest
45 seconds

Set 2: 1 round
Lunges
Lunges
22 reps
Rest
Rest
30 seconds
Lunges
Lunges
22 reps
Rest
Rest
30 seconds
Lunges
Lunges
22 reps
Rest
Rest
30 seconds
Lunges
Lunges
22 reps
Rest
Rest
45 seconds

Set 3: 1 round
Standing Calf Raises
Effort: Vigorous
Standing Calf Raises
20 reps
Rest
Rest
30 seconds
Standing Calf Raises
Effort: Vigorous
Standing Calf Raises
20 reps
Rest
Rest
30 seconds
Standing Calf Raises
Effort: Vigorous
Standing Calf Raises
20 reps
Rest
Rest
30 seconds
Standing Calf Raises
Effort: Vigorous
Standing Calf Raises
20 reps
Rest
Rest
45 seconds

Set 4: 1 round
Leg Extensions
Weights: Light
Leg Extensions
20 reps
Rest
Rest
30 seconds
Leg Extensions
Weights: Light
Leg Extensions
20 reps
Rest
Rest
30 seconds
Leg Extensions
Weights: Light
Leg Extensions
20 reps
Rest
Rest
30 seconds
Leg Extensions
Weights: Light
Leg Extensions
20 reps
Rest
Rest
45 seconds

Set 5: 1 round
Leg Curls
Weights: Moderate
Leg Curls
15 reps
Rest
Rest
30 seconds
Leg Curls
Weights: Moderate
Leg Curls
15 reps
Rest
Rest
30 seconds
Leg Curls
Weights: Moderate
Leg Curls
15 reps
Rest
Rest
30 seconds
Leg Curls
Weights: Moderate
Leg Curls
15 reps
Rest
Rest
45 seconds

Set 6: 1 round
Leg Press
Weights: Heavy
Leg Press
18 reps
Rest
Rest
30 seconds
Leg Press
Weights: Heavy
Leg Press
18 reps
Rest
Rest
30 seconds
Leg Press
Weights: Heavy
Leg Press
18 reps
Rest
Rest
30 seconds
Leg Press
Weights: Heavy
Leg Press
18 reps
Rest
Rest
45 seconds
Hamstring Stretches
Hamstring Stretches
30 seconds
Hamstring Stretches
Hamstring Stretches
30 seconds
Quad Stretches
Quad Stretches
30 seconds
Quad Stretches
Quad Stretches
30 seconds
Lying Hamstring Stretches
Lying Hamstring Stretches
30 seconds
Lying Hamstring Stretches
Lying Hamstring Stretches
30 seconds


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