Seated Leg Extension:
55×20
70×20-20-20-20
Single-leg Seated Leg Extension:
55×10-10-10-10-10
Seated Hamstring Curls:
50×15-15-15-15-15
RDL:
135×10
225×5
315×5
315×5
315×5
315×5
405×5
Seated GMs:
135×10
135×10
135×10
GHRs (3/2):
×10
×10
×10
45-degree Hypers:
×10-10-10-10-10
Band Pull-Aparts:
×25-25-25-25
Duration: 50 minutes