Quads and hamstrings
Lunges
3x40 - 30 seconds rest
3x10-15 1:0:1:0 - 30 seconds rest
8x8 2:0:2:0 - 15-30 seconds rest
Plie leg press*
3x8-10 1:0:2:0
*Go moderately heavy on these. Place your heels together on the bottom of the platform with you toes pointed out. - 15 seconds rest
3x10 1:1:2:0 - 30 seconds rest
3X10 1:1:2:1 - 30 seconds rest