Warm Up A1. Lying Leg Curl 4x15, 12, 10, 10 A2. Dumbbell Lateral Squat 4x8 B1. Leg Extensions 3x21 (7 toes out third, 7 toes straight, 7 toes in) B2. Single Leg RDL 3x8 C1. Step-Back Lunge (Smith Machine or Barbell) 4x8, D1. Leg Press 3x21 (7 narrow, 7 mid, 7 wide) E1. Standing Calf Raise 4x21 (7 toes in, 7 toes out, 7 toes straight) Finisher: F1. Jump Squat with Hold 3x10 Rest as needed.