warmup 1: cardio 5min
Leg press into calf raises with bent over rows
1. 12 , 25 / 15 each
2. 12 , 25 / 12 each
* 25 leg swings
3. 10, 20 / 10 each
4. 10, 20 / 8 each
* 25 leg swings
5. 8, 18 / 6 each
6. 8, 18 / 4 each
* 25 leg swings
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leg curl with low row machines
1. 15 / 30
2. 12 / 25
3. 10 / 20
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leg extensions
1. 15
2. 12
3. 10
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200 machine ab crunches
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