Quads & Hamstrings

Lunges

3x20 : 30 seconds rest

Squat

4x3-5 1:1:5:1

Gironda hack squat

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

Leg extension

8x8 2:0:2:0 : 15 seconds rest

Dumbbell sumo squat

3x10-12 1:1:3:1 : 30 seconds rest

Standing leg curl

3x10 1:0:2:0 : Rest time is while you are doing the other leg.