Single leg leg press to calf raise / clean and press / plate raises / Leg curls or extensions / russian twists
1. 20 , 20 / 10 / 15 / 20 / 30
2. 15 , 15 / 8 / 12 / 15 / 30
3. 10 , 10 / 6 / 10 / 10 / 30
4. 8 , 8 / 4 / 10 / 8 / 30
5. 5 , 5 / 8 / 12 / 5 / 30
6. 3 , 3 / 10 / 15 / 3 / 30
outside :
10 military or shoulder pushup
lunge to stairs
wall hold
2 stair jump
50 toe touches
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