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