Machine Leg Extension

4 Sets x 12 Reps

Machine Leg Press

4 Sets x 12 Reps

Machine Leg Press (Wide Stance)

4 Sets x 12 Reps

Smith Machine Squat

4 Sets x 12 Reps

Machine Seated Leg Curl

4 Sets x 12 Reps

Machine Seated Calf Raise

4 Sets x 12 Reps

Machine Hip Abduction

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Cable Front Lat Pulldown (Close Grip)

4 Sets x 12 Reps

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Barbell Shrug

4 Sets x 12 Reps

Cable Seated Row

4 Sets x 12 Reps

Machine Fly

4 Sets x 12 Reps

Cable Shoulder Extension

4 Sets x 12 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 12 Reps

Cable Side Bend

4 Sets x 12 Reps

Weight Plate Russian Twist

4 Sets x 12 Reps

Alternating Heel Touch

4 Sets x 12 Reps

Bird Dog

4 Sets x 12 Reps

Leg Raise

4 Sets x 12 Reps

Air Bike

4 Sets x 12 Reps

Cable Shoulder Extension

4 Sets x 12 Reps

Cable Bicep Curl

4 Sets x 12 Reps

Cable Rope Hammer Curl

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 12 Reps

EZ Bar Curl

4 Sets x 12 Reps

Dumbbell Supinated One-Arm Wrist Curl

4 Sets x 12 Reps

Barbell Hip Thrust

4 Sets x 12 Reps

Smith Machine Split Squat

4 Sets x 12 Reps

Cable Leg Kickback

4 Sets x 12 Reps

Cable Pull Through

4 Sets x 12 Reps

Machine Single-Leg Press

4 Sets x 12 Reps

Single-Leg Glute Bridge

4 Sets x 12 Reps

Flutter Kick

4 Sets x 12 Reps

World's Greatest Stretch

1 Set x 1 Rep

Wall Calf Stretch

1 Set x 1 Rep

Dynamic Chest Stretch

1 Set x 1 Rep

Shoulder Stretch

1 Set x 1 Rep

Quadricep Stretch

1 Set x 1 Rep

Dynamic Back Stretch

1 Set x 1 Rep

Wide Leg Stretch

1 Set

Tricep Side Stretch

1 Set x 1 Rep

Hip Stretch

1 Set x 1 Rep

Seated Floor Hamstring Stretch

1 Set x 1 Rep

Hamstring Stretch

1 Set x 1 Rep

Seated Hamstring Stretch

1 Set x 1 Rep

All Fours Quad Stretch

1 Set x 1 Rep