WEEK 1 - DAY 4 (THURSDAY) LEGS & CALVES

**NOTE THAT EVERY EXERCISE NEEDS TO BE DONE WITH 2 WARM UP SETS VERY LIGHT AND FOR 15 REPS**

** EACH REPETITION SHOULD BE AROUND 2-3 SECS UP AND THE SAME DOWN (MUSCLE UNDER TENSION) AND THE REST INBETWEEN EACH SET  45 SECONDS**

WARM UP AS PER VIDEO

LEG EXTENSIONS

2 SETS OF 20 (70% MAX)

LAYING HAMSTRING CURLS

2 SETS OF 20 (70% MAX)

HIP ABDUCTOR

1 SET OF 15 REPS 70% OF MAX (NOT TO FAILURE)

INCREASE THE WEIGHT

1 SET OF 12-15 (NEAR FAILURE)

INCREASE THE WEIGHT

2 SETS OF 10 REPS TO FAILURE BUT REST PAUSE AT 10 (once failure is reached) AND GET TO 12 TO 15 REPS

SQUATS

1 SET OF 15 REPS 70% OF MAX (NOT TO FAILURE)

INCREASE THE WEIGHT

1 SET OF 12-15 (NEAR FAILURE)

INCREASE THE WEIGHT

2 SETS OF 10 REPS TO FAILURE BUT REST PAUSE AT 10 (once failure is reached) AND GET TO 12 TO 15 REPS

MACHINE LEG PRESS

1 SET OF 15 REPS 70% OF MAX (NOT TO FAILURE)

INCREASE THE WEIGHT

1 SET OF 12-15 (NEAR FAILURE)

INCREASE THE WEIGHT

2 SETS OF 10 REPS TO FAILURE BUT REST PAUSE AT 10 (once failure is reached) AND GET TO 12 TO 15 REPS

LEG EXTENSIONS

1 SET OF 15 REPS 70% OF MAX (NOT TO FAILURE)

INCREASE THE WEIGHT

1 SET OF 12-15 (NEAR FAILURE)

INCREASE THE WEIGHT

2 SETS OF 10 REPS TO FAILURE BUT REST PAUSE AT 10 (once failure is reached) AND GET TO 12 TO 15 REPS

LAYING HAMSTRING CURLS

1 SET OF 15 REPS 70% OF MAX (NOT TO FAILURE)

INCREASE THE WEIGHT

1 SET OF 12-15 (NEAR FAILURE)

INCREASE THE WEIGHT

2 SETS OF 10 REPS TO FAILURE BUT REST PAUSE AT 10 (once failure is reached) AND GET TO 12 TO 15 REPS

STRAIGHT LEG DEAD LIFTS

4 X 15 REPS 80% FAILURE

SEATED CALF RAISE

1 SETS OF 25 REPS 70% OF MAX

INCREASE THE WEIGHT

1 SET OF 20

3 SETS OF 10 REPS TO FAILURE BUT REST PAUSE AT 15 (once failure is reached) AND GET TO 20 REPS

STANDING CALF RAISE OR ON A LEG PRESS

1 SETS OF 25 REPS 70% OF MAX

INCREASE THE WEIGHT

1 SET OF 20

3 SETS OF 10 REPS TO FAILURE BUT REST PAUSE AT 15 (once failure is reached) AND GET TO 20 REPS

COOL DOWN AS PER VIDEO