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WARM-UP:
3 minute run then...
2 x through - Lunge complex x 3 (Forward, Reverse, Side)
- Air Squats x 10
- Glute bridge hold :20
STRENGTH TRAINING:
7 SETS THROUGH
1. Leg Press Machine x 10
2. DB (dumbbell) reverse lunge x 10
3. Single leg hamstring curl x 10ea
4. DB single leg RDL's x 10
5. Hip Thrust x 10 (1 Heavy dumbbell laying on hips)
May sound like a tiring workout but you will easily be done in under an hour if you move at a consistent pace
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