- Bike/Jump rope 5 minutes - Barbell squat 5 x 10,10,10,8,8 - Leg press 5 x 10,10,10,8,8 - Barbell RDL 4 x 10 - Lying leg curl 4 x 12,12,10,10 - Dumbbell reverse lunge 4 x 10 (each leg) Superset: - Standing calf raise 4 x 15 - Tibialis raise 4 x 20 - Crunches 5 x 30