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. Leg Press (6 sets: 40, 30, 20, 16, 12, 8, 8)

3. Reverse Hack Squat or Pendulum Hack Squat ( 4 sets: 10 reps)

Superset: Leg Extensions (4 sets: 8 slow, drop 8 fast)

4. Seated Leg Curl (4 sets: 20 reps)

Superset: hyper-extensions for hamstrings

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.