LEG EXTENSION:
3 X 10 (PAUSE EACH REP AT TOP OF MOTION)

STEP UPS:
3 X 8 EACH SIDE

SQUATS:
1 X 10
2 X 6
3 X 1 (HEAVY)
2 X 10

SEMI STIFF LEG DEADLIFT (SUMO STANCE):
3 X 8 (3 CT. DOWN)

HAMSTRING CURLS:
3 X 8 (PAUSE TOP OF MOTION, 3 CT. DOWN)

STANDING CALF RAISE:
3 X 10 (PAUSE TOP OF MOTION)

SEATED CALF RAISE:
3 SETS @ 40 SEC EACH (AS MANY REPS AS YOU CAN)

SEATED TOE PULLS: 3 x 30