1.

Kettle-Bell Squat (3 sets, 6-8 reps)

https://www.bodybuilding.com/exercises/goblet-squat

 Go back as if you’re going to sit into a chair

 Make sure your knees don’t go past your toes
 Feet slight past shoulder width apart, toes straight or slightly pointed outwards
 Get that good deep squat

2. Kettle Bell Deadlift (3 sets 6-8 reps)

https://www.bodybuilding.com/exercises/romanian-deadlift-with-kettlebell

 This is kind of a weird movement to get used to in the beginning,

So feel free to skip this for now
 Keep Back Straight
 Keep core braced and tight
 Squeeze glutes at top of movement
 Push through your heels
 Make sure your knees don’t go past your toes
 Don’t be afraid to bend at the hip
 Feet shoulder width apart or slightly further
 Take sideways video to see if your form is right
3. Barbell Glute Bridge (3 sets, 6-8 reps)
https://www.bodybuilding.com/exercises/barbell-glute-bridge

 Can be done on the floor or Bench

 Give the glutes a lil squeeze when you reach the top

4. Seated Leg Curl (3 sets 6-8 reps)

https://www.bodybuilding.com/exercises/seated-leg-curl

 Yep
5. Seated Leg Extension (3 sets 6-8 reps)
https://www.bodybuilding.com/exercises/leg-extensions

 You don’t have to lock out your knees completely if you don’t want to (Irritates people with
achey knees)

6. Calf Raises Seated or Standing (3 sets 12-15 reps)

7. Thigh Abduction/Adduction (3 sets 6-8 reps)
https://www.bodybuilding.com/exercises/thigh-abductor

 Adduction = inwards
 Abduction = outwards
 You can switch which way the machine goes by moving the pins
 (These are important for balancing the muscles in your legs)
 (These will make you SUPER sore)

8. Back Hyperextensions (3 sets 6-8 reps)

https://www.bodybuilding.com/exercises/hyperextensions-back-extensions

 Can hold some weights to make it more challenging

9. Core (Optional but helpful, usually 3 sets of 10-15 reps)
 Crunches, Leg lifts, Oblique Twists, Pavlov Press