“Ass to Grass” Squats (wide stance): 4 Sets X 12 Reps
You will need to go much lighter for these than normal squats. Your butt should come close to your heels
Leg Press: 3 Sets X 10 Reps
Last set is 3 drops (ten reps, lower weight and repeat X3)
Bulgarian Squat: 4 Sets X 12 Reps
One foot behind on bench, make sure active knee does NOT go past toe. Hold dumbbells for added resistance.
Stiff Leg Deadlifts: 3 Sets X 10 Reps
Hips move back away from bar, knees slightly bent for knee comfort.
Lying Hamstring Curl: 4 Sets X 10 Reps
Smith Machine Front Squat (close stance):
3 Sets X 12 Reps – Feet 6 inches apart.
*Range of motion and total volume is more important than how much weight is on the bar. Only increase the weight if you can keep proper form during this leg workout.
*Rest 1-2 minutes between each set.