4 x (12,10,8,6)* leg press machine
4 x (12,10,8,6)* outer thigh machine
4 x (12,10,8,6)* inner thigh machine
3 x 12 Glute machine (donkey kick)
4 x (12,10,8,6)* hamstring curl machine
3 x 12 cable abduction (side leg raise)
3 x 12 cable Glute kickbacks
3 x 12 cable rear felt fly
*With pyramid setting use this as an opportunity to focus on increasing weight. Start with an amount that has moderate resistance and increase amount with every set that way by your last set your really challanging yourself!
3 x 14 side leg lifts (cables)
3 x 14 leg kick back (Cables)
3 x 12 goblet squats (with kettlebell)
3 x 12 (each leg) staggered leg deadlift (with kettlebell)
3 x 12 kettle bell swings
3 x 12 (each leg) curtsy lung
3 x 8 single leg deadlift
3 x 5 (each leg) trx pistol squats
3 x 8 trx ab crunches (knee ins)
3 x 10 (each leg) lunges (using slider disks)*
3 x 10 Lateral squat walk to wall (with band)
3 x 45sec wall sit (with band, leg presses last 15sec)
3 x 10 Lateral squat walk away from wall
3 x 5 goblet squats (35lbs)
3 x 10 (each leg) curtsy lunges
3 x 20 skiers (with slider disks)
3 x 8 ab roll ins (with slider disks)
3 x 12 side leg raise (cables)
3 x 12 leg kicks (cables)
*If you don’t want to buy slider disks a trick I learned is to just use the paper towels (or actual towels) available at your gym. Obviously this only works on wood/smooth floors.
3 x 12 single arm assisted row
3 x 8 chest press (cable)
3 sets of 2 ab exercises of choice
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