(1) Week 1,2, Start first with 3 reps, 3 secounds down then 3 secounds up, then 3 normal reps, then 3 slow reps again with 3 secounds down and 3 secounds up, after you do additional 4 normal reps, in total 13 repetition. Week 3,4,5,6 Use hack squat, if your gym don’t have access to hack squat use legpress. Week 3,4,5,6 you do normal reps.
(2) SUPERSET – Leg extension and Leg Curl or Platform Hamstring Slides or hiptrusters with reb band