Leg Workout Posterior Chain

Warmup
2 x 8 Reps – 20kg

Sumo Stance Leg Press
2 x 15 Reps – 0kg
2 x 15 Reps – 20kg
(Slow – 1 second pause)

Leg Press Quad Position
1 x 10 Reps – 20kg
1 x 10 Reps – 40kg
1 x 8 Reps – 60kg

Barbell Hyper Extension
3 x 5 Reps – 10kg

Barbell Hamstring Stretch
3 x 5 Reps – 10kg

Dont forget on these use the step

Barbell RDL
3 x 8 Reps – 20kg

Deadlift
3 x 5 Reps – 30kg

Barbell is 20kg, so add 5kg either side, place on top of steps to bring bar to shin height.