Calfs, Legs & Abs

Bodyweight Standing Calf Raises:
300 reps

LF Calf Extension:
45kg x 100 reps

S3ated Calf Raises:
20kg x 100 reps

Lying Iso-lateral Leg Curls:
1. 10kg x 20 reps
2. 20kg x 10 reps
3. 30kg x 6 reps
4. 30kg x 6 reps

Seated Leg Curls:
1. 32kg x 20 reps
2. 40kg x 20 reps
3. 47kg x 20 reps
4. 55kg x 15 reps

Lying Leg Curls:
1. 25kg x 15 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg x 8 reps

Therapeutic Stiff Leg Deadlift (Lower Back is giving me warnings):
40kg. 4 x 10 reps

Technogym Leg Press:
40kg x 100 reps

Leg Extension:
35kg x 100 reps

15 minutes of stretching

Planking:
1. 90 seconds
2. 60 seconds
3. 60 seconds
4. 30 seconds

LF Abdominal Crunch:
1. 35kg x 50 reps
2. 55kg x 30 reps
3. 65kg x 20 reps
4. 75kg x 20 reps
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