warm-up

bar x reps

135 x 10

225 x 5

brief on

315 x 3

405 x 2

495 x 1

545 x 1

585 x 1

545 x 3

495 x 3

545 x 3

495 x 3

seated leg curl + seated leg extention (superset)

4 sets of 10-12 reps

adductor-abductor

3 sets 15-18 reps