A1 Banded RDLs – 2 sets**, 6-10 reps, 2 minutes rest between sets
**last set drop to just the band for 20+ reps

B1 seated leg curls – 3 sets, 6-10 reps, 90 seconds rest between sets

C1 leg press (high/wide foot placement) – 3 sets***, 10-20+ reps, 2 minutes rest between sets
***last set is a triple rest-pause drop set. 15-20 seconds break between each drop set

D1 smith machine kneeling Banded squat – 3 sets, 12-20 reps, 45 seconds rest between sets

All sets listed are working set. Take as many warmup sets as needed.