30 minutes Low Intensity Steady State (LISS) Cardio + Quads/Hamstrings/Calves/Abs

Quads/Hamstrings/Calves Movement Reps Reps Reps Rest Time
Front Squats Explosive 8-12 8-12 8-12 90 secs
Single-Leg Pushdown on Assisted Pull-Up Machine Controlled 12 each 12 each 12 each 90 secs
Adductor/Abductor Machine Controlled 15 each 15 each 15 each 90 secs
DB Lunges Explosive 8-12 8-12 8-12 90 secs
Smith Machine Squats Explosive 8-12 8-12 8-12 90 secs
Lying Hamstring Curls/Extensions Explosive 8-12 each 8-12 each 8-12 each 90 secs
Standing Calf Raises Explosive 20 each 20 each 20 each 90 secs
Glute Kick Back/Hydrant Explosive 10 each 10 each 10 each 90 secs
ABS Movement Reps Reps Reps Rest Time
Crunches Controlled 20 20 20 60 secs
Reverse Hyper Extension Contolled 15 15 15 60 secs

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