Exercise	Sets By Reps	PR’s	Notes
Leg swing / knee warm-up	15 each
Seated Leg Curl	3x8-10	10x110	Squeeze at top, slow down.
Back Squat	3x6-8	8x195	Control, not slow.
Leg Press Medium Stance	3x10-12	180x12s	Do not bounce out of the bottom.
Leg Extension	3x10-12	12x125	Squeeze at top, slow down.
Hip Adductor	2x12-15	230-235x15	Hold in 1 second.
Seated Calf Raise	2x12-15	45+35x	1-sec stretch bottom, hard squeeze top.
Cable Woodchop	2x10-12	35x8