GYM OPTION
| Exercise | Sets | Reps | Rest | |
| 1 | Barbell squat | 3-4 | 15 | 30-60sec. |
| 2 | Walking lunges with dumbbells | 3-4 | 16 | 30-60sec. |
| 3 | Leg press | 3-4 | 15 | 30-60sec. |
| 4 | Lateral band walk | 3-4 | 20 each side | 30-60sec. |
| 5 | Step up on bench | 3-4 | 12 each side | 30-60sec. |
| 6 | Lying leg curl | 3-4 | 15 | 30-60sec. |
| 7 | Lying leg raises | 3-4 | 20 | 30sec. |
| 8 | Alternating leg drops | 3-4 | 20 total | 30sec. |
1. Barbell squat – 3-4 x 15 reps
Beginners option without weights or take light dumbbell (see home workout exercise 1)
2. Walking lunges with dumbbells – 3-4 x 16 reps
Beginners option without weights
3. Leg press – 3-4 x 15 reps
If your gym doesn’t have this machine or if it is too hard, see home workout exercise 3
4. Lateral band walk – 3-4 x 20 reps each side
5. Step up on bench – 3-4 x 12 reps each side
6. Lying leg curl – 3-4 x 15 reps
If your gym doesn’t have this machine you can use seated leg curl
7. Lying leg raises – 3-4 x 20 reps
Beginners option, start from top position and lower down your legs as much as you can (don’t have to go all the way down)
8. Alternating leg drops – 3-4 x 20 reps in total
Beginners option with bent knees
HOME OPTION
| Exercise | Sets | Reps | Rest | |
| 1 | Dumbbell squat | 3-4 | 15 | 30-60sec. |
| 2 | Split squat with dumbbells | 3-4 | 15 each side | 30-60sec. |
| 3 | Kneeling up downs with jump | 3-4 | 12 | 30-60sec. |
| 4 | Lateral band walk | 3-4 | 20 each side | 30-60sec. |
| 5 | Step up on chair | 3-4 | 12 each side | 30-60sec. |
| 6 | Lying leg curl with dumbbell and/or band | 3-4 | 15 | 30-60sec. |
| 7 | Lying leg raises | 3-4 | 20 | 30sec. |
| 8 | Alternating leg drops | 3-4 | 20 total | 30sec. |
1. Dumbbell squat – 3-4 x 15 reps
Beginners option without dumbbell
2. Split squat with dumbbells – 3-4 x 15 reps each side
Beginners option without dumbbells
3. Kneeling up downs with jump – 3-4 x 12 reps
Beginners option without jump
4. Lateral band walk – 3-4 x 20 reps
5. Step up on chair – 3-4 x 12 reps each side
6. Lying leg curl with dumbbell and/or band – 3-4 x 15 reps
*You can use only dumbbell, or only band or both together like on video
7. Lying leg raises – 3-4 x 20 reps
*Beginners option start from top position and lower down your legs as much as you can (don’t have to go all the way down)
8. Alternating leg drops – 3-4 x 20 reps, total
Beginners option with bent knees
