1. BODY WEIGHT SQUATS

Warm up

 

SETS REPS REST (mins)
4 20 30 secs

 

2. BARBELL SQUATS

Start with just the bar then keep increasing the weight for 5 sets

 

SETS REPS REST (mins)
4 20 30 secs

 

3. REVERSE LUNGES

Use step and 7.5 kg dumbbells

(reps are for each leg)

 

SETS REPS REST(mins)
4 15, 12, 10, 10 45 secs

 

4. BULGARIAN SPLIT LUNGE

Use bench and 5 or 6 kg dumbbells

(reps are for each leg)

 

SETS REPS REST(mins)
4 15, 12, 10, 10 45 secs

 

5. HIP THRUSTERS

Get to a working weight then complete the 4 sets

 

SETS REPS REST(mins)
4 15,15

12,12

1 min

 

6. ROMANIAN DEADLIFT

Knees slightly bent move the weights down and up your legs

 

SETS REPS REST (mins)
4 20 30 secs