leg extensions 10x30 10x50 10x90 10x110
sqwats 10x75 10x85 10x145 10x205
machine hamstring curls 10x50 10x70 10x90 10x110
machine standing calf raises 10x135 10x185 10x 266 10x305
seated calf single leg 10x110 10x155 10x175 10x200
donkey calf raises 3x10
hypers 2x10xbw 1x10x25 10x10x35
cable crunches 10x120 3 sets left 3 sets right 3 sets middle
machine leg tucks 3 sets left right middle 10xlw 10x8 10x10lb 10x15lb
machine crunches full range 10x60 10x80 10x130

walk 1/4 mile warm up and cool down
17:01 1st mile
17:o5 2nd mile

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