A1. Standing calf raises 10 sets x 10reps. 10seg descanso

B1. Seated calf raises 3 sets x 20-25reps. 60seg descanso.

C1. Pendolum Squat 1 1/4 4 sets x 10-12 reps. 60seg
( 1 1/4 : Bajas completamente,subes 1/4 de lo que seria el rango completo del movimiento, bajas nuevamente y y luego subes por completo)
C2. Lying Leg Curl 4 sets x 8-10 reps. 60seg

D1. Sissy Squat (en Power squat machine) 3 sets x 10-12 reps. 60seg
D2. Stiffed leg deadlift 3 sets x 10-12 reps.

E1. Leg press 2 sets x 20reps.