10 minutes on sitting bike
(2 min on 3, 2 min on 5, 2 min on 4, 2 min on 6, 2 min on 4)
Leg Press - 2 sets of 8 @ 180lbs
Sitting calf-raises - 2 sets of 8 @ 90 lbs
Standing calf-raises - 2 sets of 8 @ 135 lbs
Leg Extensions - 2 sets of 8 @ 80 lbs
Leg curls - 2 sets of 8 @ 90 lbs
Hip workout( weight on ankle, forward, backward, inside, outside)
(2 min on 3, 2 min on 5, 2 min on 4, 2 min on 6, 2 min on 4)
Leg Press - 2 sets of 8 @ 180lbs
Sitting calf-raises - 2 sets of 8 @ 90 lbs
Standing calf-raises - 2 sets of 8 @ 135 lbs
Leg Extensions - 2 sets of 8 @ 80 lbs
Leg curls - 2 sets of 8 @ 90 lbs
Hip workout( weight on ankle, forward, backward, inside, outside)
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