Leg Extension 3x12 reps 45kg 30X Tempo
Rest 1 min between sets and then hit 1 long drop set. aim to keep the tempo and do as many reps as possible before dropping the weight. aim for 4 drops in weight. After that stay in the bottom position and hit 10-12 short 6inch pulses.
Rest 1min and then hit 1 set of walking lunges aiming for 2mins of walking with 9kg dumbells.
Rest 1min and then rep out with a 401 tempo on the leg press. aim for 130kg and at least 2minutes worth of reps. Don't bother to count, just keep going.
Try it!
Scottie
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