Warm up 

3 Rounds 

2 Min - Treadmill Run  

100 Meter Row 

(If your treadmills and rowers are not close or it is busy do all the treadmill then move to the rower) 

3 Rounds 

10 Reps - Decline Bench Hamstring Curl

20 Reps - Air Squats 

10 Reps ES - Curtsy Lunge 

3 Rounds

25 Reps - Leg Press

8 Reps EA - Side One Legged Press

(3 Sec down, 3 sec up)

10 Reps - Sumo Jump Squats

HIIT 5 Min

5 Min - Incline Walk 

( 10 Incline 3-4MPH, 1 min you can hold the tread 1 min hands off) 

3 Rounds 

20 Reps - Seated Calf Raises 

10 Reps EL - Reverse DB Lunges 

10 Reps EL - One Legged Jumping Lunges 

3 Rounds

20-15-10-5 Reps - Laying Hamstring Curls 

( Drop Set) 

5 Reps - Machine Hip Thruster 

(Hold at top or contracted 5 Sec)

10 Reps ES - Side Lunge Knee Up 

LISS Cardio 20 Min 

Your choice