Single leg leg extension 3x15x16kg Leg curl 3x10x40kg Squats 3x15x20kg Heel raises 3x20x20kg Sitting heel raises 3x30x20kg Lunges with rotation 3x15x10kg Calf jumps 3x15 Deadlifts 3x10x40kg Single leg deadlifts 3x6x10kg Side lifts 3x15x10kg Leg curl with a Swiss ball 3x15 Back extension 3x20 Plank