Quads & Abs

Sissy Squats:
40, 30, 21 & 15 reps

Static Dumbbell Lunges L/R:
1. 15kg x 10 reps
2. 15kg x 10 reps
3. 17,5kg x 8 reps
4. 17,5kg x 8 reps

Hack Squats:
1. MW x 20 reps
2. MW + 20kg x 20 reps
3. MW + 40kg x 15 reps
4. MW + 60kg x 8 reps

Leg Extensions:
1. 32kg x 10 hard squeezes
2. 40kg x 10 hard squeezes
3. 47kg x 8 hard squeezes
4. 55kg x 6 hard squeezes

Classic Crunches, Legs Elevated:
4 x 100 crunches

Hanging Reveesed Crunches (Knee-ups):
20, 20, 20 & 15 crunches
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