The workout:
1. DB Goblet squats 4-5set x 15reps
Rest time; 60s
2. Front foot Elevate DB split squats 4set x 10-12reps each leg T-U-T 2s lowering phase + 2s pause
Rest time: 60-75s
3. Narrow stance Leg press 4set x 15-20reps
Rest time: 90s
4. Heel elevate Squats 4set x 8reps T-U-T 4s lowering phase
Rest time: 90s
5. Smith Machine Duck stance 4set x 12-15reps
Rest time: 60s
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