Emily

Legs

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Squats 30kg 3x10 

If you complete 3 sets up the weight by 5kg next time

Leg press Failure set 3x15

Start at the heaviest weight you can lift and drop the weight every time you fail

Leg extension 3 second hold 3x10

Pick a weight that works at your gym

Leg curl 3 second hold 3x10

Pick a weight that works at your gym, hold off on this exercise until stretches have helped the movement

Smith single leg lunge 3x10 per leg

The bar alone will be enough, up the weight by 5kg when you achieve 3 full sets

Bulgarian split squat (supported) 3 x 10 per leg

5kg weight over front leg, hold a support with the opposite hand

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Continue to do elephant walks daily, this will ease the pain in the back on your leg.

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