Squat ( From light to much heavy weight: example: 60 × 15, 70 × 12….) 5 × 15,12,10,8,6
Leg Press 4 × 12,12,10,10
DB Alternating Lunge 4 × 12,12,10,10
Barbell Lunge 4 × 12,12,10,10
Lying Hams. Curl 4 × 15,15,12,12
Barbell Hip Thrust 3 × 12,12,10

Leg Press Calf Raises 4 × 15,12,12,10
Seated Calf Raises 4 × 15,12,12,failure

HIIT
Burpee - 30sec. - 60sec. break
Jump Lunges - 30sec. - 60sec. break
Jump rope- 30sec. - 60sec. break
All repeat 3 time

- Push your hips back as you come down 
- Go past parallel going down 
- Don’t raise your heels as you come down

Squat

- Position foot midway on platform
- Lower slowly and push through your heel

Leg press

- Begin with DB in both hands
- Step forward with the first foot and lower until both knees are 90 degrees 
- Push through the front heel and stand back up to starting
- Repeat with the opposite foot

DB alternating lunges

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell lunges

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Lying Hamstring curls

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Place feet so that only your upper foot and toes are on the platform
- Push platform away engaging calves
- Return to starting position under control

Leg press calf raise

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated calf raise

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

3 week - 6 day Leg & HIIT

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