Warm Up / Mobility 2 Rounds 

20 Reps - Flutter Kicks 

8 Reps EL - Romanian Cross body Dead Lift

10 Reps EL - Cursty Lunge 

HIIT 2 Rounds  

30 Sec - Weighted in n out Squat Jumps

30 Sec - Air Squats 

3 Rounds 

40-30-20-10 Reps - Leg Extension 

(Perform 40 drop weight perform 30 and so on to 10 reps, that is one round) 

20 Reps - Jumping Lunges 

3 Rounds

10 Reps - Heels Elevated Single BB Front Squat

(3 count down, 3 count up, slow and steady) 

10 Reps EL - Front to Back Lunge 

(Front Lunge and Back Lunge is ONE rep) 

3 Rounds 

12 Reps - Hack Squat

(3 sec down, Keep knees straight, do not let them fall inwards)

10 Reps EL - DB Walking Lunges 

20 Reps - Mt Climbers 

HIIT 2 Rounds

2 Min - Weighted Curtsy Lunge double pump

40 Sec - Max Quad Flex

(Hold 10 sec, Relax 10 Sec) 

3 Rounds 

12 Reps - Smith Machine Squat

(Push the weight, make the last to very hard) 

12 Reps - Glute Bridge 

20 Reps EL - Standing Calf Raise

Optional 20 Min LISS