Intermediate Leg 1: Front Squat & Nordic Curl

The workout

1. 1

   Front Squat (Barbell)

   3 × 10

   Hold barbell at shoulder height, squat keeping torso upright.

2. 2

   Nordic Hamstring Curl (Assisted)

   3 × 10

   Anchor feet, lower slowly using hamstrings.

3. 3

   Hip Thrust (Barbell)

   3 × 12

   Rest upper back on bench, barbell across hips, drive up.

4. 4

   Seated Calf Raise (Machine)

   3 × 15

   Raise heels with padded bar over knees.

5. 5

   Wall Ball Squat

   2 × 12

   Hold medicine ball, squat pressing ball against wall.

6. 6

   V-Sit Hold

   3 × 30

   Hold V-shape position.

7. 7

   Mountain Climber Twist

   3 × 30

   Knee to opposite elbow in plank.