Prep/activations

A1 seated leg curls – 2 sets, 5-10 reps, 2 minutes rest before working sets

B1 heel elevated safety bar squats – 1-2 sets, 5-8 reps, 3 minutes rest before working sets

C1 lying leg curls – 5-8 reps
C2 reverse band hack – 8-10 reps
2 sets, 3 minutes rest between rounds*
*take some to catch breath before starting the hack

D1 walking lunges – body weight 50-100 steps

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