10 minute warmup on stair master

Dynamic Stretch Routine

Exercise

Sets

Reps

Rest (s)

Squats

7

12,12,10,8,8,8,6,6

45

Walking Lunges

3

10 (each side)

45

Leg Extensions

ssĀ Lying Hamstring Curls

3

10 (each side)

45

Standing Calve Raises

3

15,12,12

30

Seated Calve Raises

3

15,12,12

30

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