Legs

Question 1

Quads/ass

Answer 1

Weighted squats

3x 10
or
1x10
1x15 drop 5 pounds
1x20 drop another 5 pounds

Question 2

Quads/ass

Answer 2

step through weighted lunges

-Start in the lunge position, next keep your front leg planted and step through with your back leg so its now the front leg, after the rep step back and lunge again

3x10 each side
or
1x10
1x15 drop 5 pounds
1x20 drop another 5

Question 3

calfs

Answer 3

Calf raises

stand on ground or for added challenge stand on a slightly elevated surface
single leg for added challenge

3x15

Question 4

ass

Answer 4

Bulgarian split squats

put foot on bench and place other foot a good distance away. choose wight of your choosing make sure the weight is even in both hands or just do body weight

3x5-10 each side

Question 5

hamstrings/ass

Answer 5

single leg bridge

lay on the ground and bend your knees so that your heels are about 4 inches away from your hands if you were to extend you arms out.
next extend one leg for it to be straight in the air (you could hold a cup of water on the bottom of your foot) then push hips up to the roof

3x20 each side