30 minutes Interval Cardio + Legs/Calves

Legs/Calves
Lying Hamstring Curl (5 sets – 2 x 15 reps warmup – 3 x 10-12 reps)
Leg Press (5 sets x 50, 40, 30, 20, 10 reps)
Hack Squat (3 sets x 10 reps)
DB Sumo Squat* (3 sets x 8-12 reps)
*1 second peak concentration
BB Stepup (3 sets x 10-12 reps each leg)
Glute Cable Kickback (3 sets x 12-15 reps each leg)
Standing Calf Raise (5 sets x 10 full/10 partial reps)

Glute Cable Kickback

 

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