Seated hip adduction - 3 sets of 12-15 reps Hack squat, or any type of squat here - 3 sets of 8-10 reps Lat pulldown, use one of these handles if you have it - 3 sets of 12-15 reps Cable row, using the same handle - 3 sets of 12-15 ‌ Are you getting the idea now? Most rep ranges will be 12-15, but those last few reps should be hard.. like so hard you’re not sure if you can finish them all. ‌ Face pulls - 3 sets of 12-15 reps Step ups - knee at hip height, slow and controlled on the way down - 3
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