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Exercises

Set 1: 1 round
Warm-Up Cycling
Warm-Up Cycling
5 minutes

Set 2: 3 rounds
Leg Press
Weights: Heavy
Leg Press
8 reps
Dumbbell Squats
Weights: Heavy
Dumbbell Squats
8 reps
Rest
Rest
1 minute

Set 3: 3 rounds
Reverse Lunges
Reverse Lunges
20 reps
Weighted Sumo Squats
Weights: Heavy
Weighted Sumo Squats
10 reps
Rest
Rest
1 minute

Set 4: 3 rounds
Barbell Glute Bridge
Weights: Moderate
Barbell Glute Bridge
20 reps
Barbell Stiff Legged Deadlift
Weights: Moderate
Barbell Stiff Legged Deadlift
Reps until failure
Rest
Rest
1 minute

Set 5: 3 rounds
Split Squats
Split Squats
20 reps
Leg Curls
Weights: Light
Leg Curls
20 reps
Rest
Rest
1 minute

Set 6: 5 rounds
In and Outs
In and Outs
10 reps
Leg Raises
Leg Raises
10 reps
Rest
Rest
30 seconds

Set 7: 3 rounds
Box Jumps
Box Jumps
20 reps
Weights: Light
Thrusters
10 reps
Run 200 Metres
1 rep

Set 8: 1 round
Quad Stretches
Quad Stretches
30 seconds
Hamstring Stretches
Hamstring Stretches
30 seconds
Wall Calf Stretches
Wall Calf Stretches
30 seconds


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