A1 banded rack RDLs – 6-8 reps, 2-3 sets, 2 minutes rest before working sets
B1 leg press – 8-12 reps, 2-3 sets, 2 minutes rest before working sets
C1 lying DB leg curls* – 8-10 reps
C2 Rear foot elevated split squats – 8-10 reps
2-3 sets, 90 seconds rest between rounds
D1 barbell bridges – 10-12 reps
2 sets, 60 seconds rest before working sets
E1 banded barbell bridges – 10-12 reps
2 sets, 30 seconds rest before working sets
F1-3 banded bridge/squat/adductor complex – 30+ reps total
1-2 rounds, 30 seconds rest between rounds

**all sets listed are working sets. Always take as many warmup sets as needed.