45minutes

★★LEG MASS & STRENGTH BUILDING ROUTINE - (30-45MIN) Ӝ̵̨̄

Complete each CORE session with best form (Swiss ball work)

  • Sets: 3 each ball routine

  • Reps: 12

  • Rest: 90 sec.

  • Rate of perceived effort 6

Smith Machine Chair Squat

  • Sets: 3

  • Reps: 8-12

  • Rest: 2 minutes

  • Low weight, RPE 6 MAXIMUM with best form.

Seated Leg Extension Machine

  • Sets: 3

  • Reps: 8-10

  • Rest: 2min.

  • Low weight, RPE 6 MAXIMUM.

Dumbell Lunges

  • Sets: 3

  • Reps: 8-10

  • Rest: 2min

  • Low weight, RPE 6 MAXIMUM.

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