Arsenal Single-Leg Leg Extension:
50×10-10-10
100×10
150×10
150×10
150×10
Seated Calf Raise (holding contraction each rep):
135×25
135×15
135×15
135×15
Arsenal Pendulum Squat (quad focus, feet almost together):
×10
45×10
90×10
90×10
90×12
Ab Crunch Machine:
50×20
70×20
90×20
110×20 (PR)
Reverse Hypers:
50×10
100×10
150×10
200×10
250×10 (PR)
TG Plate Loaded Rear Kick:
225×10
270×10
315×10
Band Pull-Aparts:
×25-25-25
Duration: 60 minutes