Warm-ups

hip rotations, rolling

 

Hack squats

worked up doing sets of 10 reps to 5 plates per side for 3 sets of 10 reps

 

back attack

worked up doing sets of 10 to 4 plates for 3 sets of 10 reps

 

leg curl machine

2 plates for 4 sets of 20 reps

 

ab machine

3 sets to failure