WEEK 2 - 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**

**THIS WEEK HIGH INTENSITY TRAINING (THIS WILL INVOLVE WHERE MARKED 7 SECONDS REST IN-BETWEEN SETS)**

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

3 SETS OF 12-15 (NEAR FAILURE)

SQUATS

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

INCREASE THE WEIGHT

2 SETS OF 12 REPS TO NEAR FAILURE 90% MAX

INCREASE THE WEIGHT

1 SET OF 8-10 REPS TO FAILURE

MACHINE LEG PRESS (7 SECONDS REST IN-BETWEEN SETS)

1 SET OF 15 REPS TO FAILURE

1 SET OF 10-12 REPS TO FAILURE

1 SET OF 6-8 REPS TO FAILURE

1 FINAL SET OF 2-6 REPS TO FAILURE

LEG EXTENSIONS (7 SECONDS REST IN-BETWEEN SETS)

1 SET OF 15 REPS TO FAILURE

1 SET OF 10-12 REPS TO FAILURE

1 SET OF 6-8 REPS TO FAILURE

1 FINAL SET OF 2-6 REPS TO FAILURE

STRAIGHT LEG DEAD LIFTS

4 X 15 REPS 80% FAILURE

LAYING HAMSTRING CURLS (7 SECONDS REST IN-BETWEEN SETS)

1 SET OF 15 REPS TO FAILURE

1 SET OF 10-12 REPS TO FAILURE

1 SET OF 6-8 REPS TO FAILURE

1 FINAL SET OF 2-6 REPS TO FAILURE

SEATED CALF RAISE -MIX INWARD AND OUTWARD POSITIONS (7 SECONDS REST IN-BETWEEN SETS)

1 SET OF 15 REPS TO FAILURE

1 SET OF 10-12 REPS TO FAILURE

1 SET OF 6-10 REPS TO FAILURE

1 FINAL SET OF 4-8 REPS TO FAILURE

STANDING CALF RAISE OR ON A LEG PRESS

1 SET OF 15 REPS TO FAILURE

1 SET OF 10-12 REPS TO FAILURE

1 SET OF 6-10 REPS TO FAILURE

1 FINAL SET OF 4-8 REPS TO FAILURE

COOL DOWN AS PER VIDEO