LEGS DAY

A1 lying leg curls (banded) – 3 sets, 5-8 reps, 90 seconds rest
*****5 second concentrics, 5 second eccentrics, 2 second hole at peak contraction

B1 lying leg curls – 4 sets, 5-8 reps (extend every set with 5-8 partials in lengthened position),
90 seconds rest

C1 leg extensions (banded) – 3 sets, 5-8 reps, 90 seconds rest
*****5 second concentrics, 5 second eccentrics, 2 second hole at peak contraction

D1 leg extensions – 2 sets, 10-12 reps, 2 minutes rest
*****double drop on both sets

E1 hack squats – 2 sets, 10-12 reps, 2 minutes rest

F1 walking lunges – 3 sets, 30 steps, 90 seconds rest

G1 Seated leg curls – 2 sets, 8-10 reps, 90 seconds reps
*****if a set is listed, it is not only a WORKING set, it is a FUCK UP your training partner, take
them for all they are worth set. If someone doesn’t vomit, shit themselves, or tap out…. you didn’t work hard enough.