Leg Press3 x 8-12 Feet shoulder-width on the platformLower under control to a solid knee bendDrive through the platform without locking out hardSetLoadRepsRIR 1 2 3
Hip Thrust3 x 8-12 Upper back braced on the benchDrive hips up and squeeze glutes at the topChin tucked, ribs downSetLoadRepsRIR 1 2 3
Lying Leg Curl3 x 10-15 Pad sits just above the heelsCurl fully and squeeze the hamstringsLower slowly, no swingingSetLoadRepsRIR 1 2 3
Cable Row3 x 10-12 Tall chest with a slight leanPull the handle to the lower ribsControl the stretch on every repSetLoadRepsRIR 1 2 3
Machine Chest Press3 x 8-12 Handles at mid-chest heightPress without slamming the elbows lockedControl the eccentric back to the chestSetLoadRepsRIR 1 2 3