| Leg Press | 3 x 10 (50) |
| Single Leg Press | 3 x 10 (10)* |
| Abductor Machine | 3 x 10 (40) |
| Adductor Machine | 3 x 10 (30) |
| Ab Crunch | 3 x 10 (20) |
| Leg Extension | 3 x 10 (10) |
| Leg Extension Singles | 3 x 10 (5) |
| Leg Curl | 3 x 10 (25) |
| Seated Row | 3 x 10 (20) |
| Shoulder Press | 3 x 10 (2.5) |
| Chest Press | 3 x 10 (17.5) |
| KettleBell Swings | 3 x 15 (12) |
| Russian Twist | 3 x 24 (6) |
| Plank | 60 Secs |
| Reverse Lunge | 2 x 20 |
If you’ve done 2 sessions at the start of the week see this as optional and perhaps just listen to the body. Rest if need be. Or your could do some cross training life a swim or time on the bike.
