Gympal

Legs

Created by Neil Parker
Neil Parker
Air Bike

Air Bike

warm up
Set
Time
1
Single Leg Press (Machine)

Single Leg Press (Machine)

Set
KG
Reps
1
2
3
Leg Press Horizontal (Machine)

Leg Press Horizontal (Machine)

Set
KG
Reps
1
2
3
Leg Extension (Machine)

Leg Extension (Machine)

SINGLE seat 4, knee 10, Ankle M-L
Set
KG
Reps
1
2
3
Leg Extension (Machine)

Leg Extension (Machine)

BOTH Legs - set up as above
Set
KG
Reps
1
2
3
Seated Leg Curl (Machine)

Seated Leg Curl (Machine)

seat
Set
KG
Reps
1
2
3
Hip Abduction (Machine)

Hip Abduction (Machine)

Set
KG
Reps
1
2
3
Hip Adduction (Machine)

Hip Adduction (Machine)

Set
KG
Reps
1
2
3
Plank Pushup

Plank Pushup

with wobble board straight arm plank
Set
Reps
1
2
3
Wall Sit

Wall Sit

low as possible
Set
Time
1
2
3
Reverse Lunge

Reverse Lunge

use straps
Set
Reps
1
2
3
Air Bike

Air Bike

level 5 change down every 1 min
Set
Time
1