20 minutes Stair Climber + Quads/Hamstrings/Calves/Abs

Quads/Hamstrings/Calves Movement Reps Reps Reps Reps
Front Squats on Hack Squat Machine Explosive 12 12 12 12
Body Weight Lunge Controlled 8 each 8 each 8 each 8 each
Smith Machine Sumo Squat Controlled 10-12 10-12 10-12 10-12
DB Lunges Explosive 8-12 8-12 8-12 90 secs
Leg Extension / Single – Leg Ext Power 20 each 20 each 20 each 20 each
Lying Hamstring Curls Explosive 20 20 20 20
Standing Calf Raises Explosive 20 20 20 20
Abductor / Adductor Controlled 15 each 15 each 15 each 15 each
ABS Movement Reps Reps Reps Rest Time
Crunches Controlled 25 25 25 25
Oblique Twist w/ DB Crossbody Punch Power 15 each 15 each 15 each 15 each

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