Strength 1:30:34 [3]
Glute press machine
Box jumps 3 sets 12 reps
Lunges 32 lb 3 sets each side 10 reps
Leg extensions 100 lb 3 sets 10 reps
Bridge machine 82lb 3 sets 10 reps
Squats 75lb 3 sets 10 reps
Wall sit 6 30 sec variations 1 min at a time
Leg extensions 100lb 3 sets 10 reps
Sumo jump squats 3 sets 10 reps
Side lunges 3 sets 10 reps
Deadlifts 85lb 3 sets10 reps
Band walks 2 sets 10 reps
Leg extensions 100lb 3 sets 10 reps
Calf raises 100 each leg 25lb
Note
I’ve been lazy about writing out my workouts but I’ll try harder
Core strength 15:00 [3]
Scattered throughout workout:
Abs 3 sets 10 reps
Abs 3 sets 10 reps
Reverse crunches 2 sets 12 reps
Oblique machine 100lb 3 sets 10 reps