Warm up
3 rounds
25 m lateral band walk (each direction)
12good mornings
3 rounds
10bird dogs
4 Spider-Man lunges
8 rounds
15leg curls
10db stiff leg deadlifts
Workout
8 * 15 Barbell squat (start with very light weight work to moderate light weight)
(90s - 120s rest between sets)
8 * 15 Leg extensions
(90 s rest between sets)
6 * 15 Lateral step ups (each side)
1 * 50 Db lunges
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