HAMSTRINGS & QUADS DAY

A1 hamstring activations – 3-5 reps, as many sets as needed

B1 Single leg lying leg curls – 2 sets, 6-8 reps, 60 seconds rest between legs

C1 Glute/ham raise – 4 sets, 6-8 reps, 90 seconds rest between sets
*****extend every set with partials at the top. Last set extended further by flexing hips and adding more reps.

D1 Seated leg curls – 4 sets of 8-12, 90 seconds rest between sets
******extend every set with partials at the top

E1 Heel elevated Yoke (safety) squats – 2 sets, 8-10 reps, 2 minutes rest between sets

*****For all exercises, the number of sets listed is WORKING sets. Always take as many sets as needed to warm-up/prepare for working sets