1. Abductors Seated Up right (4 sets: 15 reps)

Superset: Abductors laying back (if machine allows) or standing with ankle attachment on cables machine (4 sets: 18-12 reps heavy)

2. Double Leg smith machine glute kick back (3 sets: 5 reps, on 5th rep hold 5 seconds at top, repeat until failure

3. Double Leg smith machine glute kick back (4 sets: 12 reps)

4. Leg Extension (4 sets: 8 right leg, 8 left leg, 8 both legs)

5. Leg Curls on overload machine (4 sets: 8 reps overload top, 8 reps overload bottom, 8 reps overload middle) If you don’t have this machine, do “21’s”

6. Reverse Hack Squat – Isolateral (3 sets: 16,12,8 reps) Heavy

1) Exercise: Sets x Reps (Tempo- Eccentric.Isometric Stretch.concentric.Isometric Squeeze)
2) Exercise: Reps for Set1,Reps for Set2,Reps for Set3....etc (Tempo- Eccentric.Isometric Stretch.concentric.Isometric Squeeze)

If you have questions about my workout structure or tempos, check out Latest Lift.

For Questions about my macros, go to the Food Journal page.

To find an unfamiliar exercise, search in the Exercise Library.