Quads and hamstrings

Lunges

3x40 - 30 seconds rest

Leg extensions

3x10-15 1:0:1:0 - 30 seconds rest

Squat

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

Barbell hack squat

3x10 1:1:2:0 - 30 seconds rest

Shrug machine SLDL

3X10 1:1:2:1 - 30 seconds rest