Squat 5 × 12,10,10,8,8
Leg Press 4 × 12,12,10,10
Chair Squat 4 × 14,12,12,10
DB Squat&Lunges&Side 3 × 30sec.
DB Hamstring Deadlift 4 × 12,12,10,10
Pump Squat - 3 × failure
Seated Calf Raises 3 × 12,12,12
Leg Press Calf Raises 3 × 12,12,12
Stand Narrow Calf Raises 2 × failure
Scissors 3 × 30 sec.
Plate Bench Crunches 2 × 15,15
Russian Twist 3 × 30 sec.
HIIT
Jump Lunges - 30sec. - 60sec. break
Burpee - 30sec. - 60sec. break
Mountain Claimber- 30sec. - 60sec. break
All repeat 3 time