Front of legs (Quads):
Squats: 4 sets of 8-12 reps
Hack squats: 4 sets of 8-12 reps
Leg extensions: 4 sets of 8-12* reps
Lunges: 4 sets of 8-12 reps
Hamstrings:
Lying leg curls: 4 sets of 8-12* reps
Seated leg curls: 4 sets of 8-12* reps
Standing leg curls: 4 sets of 8-12* reps
* Followed by three or four negative reps
