5 minutes hip mobility to warm up

A1 Smith Machine Squats build up to a hard set of 8 (100kg) then perform a back off set 90kgx12

B1 Vertical Leg Press 3 x 10-12 140kg last set preform a drop set to failure

C1 DB Lunges 3 x 10 each leg 16kg ( pause in bottom position)

D1 Leg extension 3×12-15 80kg straight into D2 Seated leg curl 3×8 (dropset on each to failure on last set)

E1 Straight leg Deadlift 3×12-15 60kg (slow negatives)

D1 Seated calf raise 3×8 50kg

D2 Seated toe press 3 x15 120kg Hold and squeeze each set

Hip flexor and glute stretch to finish.