STEP UPS:
1 X 10
1 X 8
1 X 6
1 X 4 (HEAVY)

SQUATS:
1 X 5 (50% OF 1 REP MAX)
1 X 4
1 X 3
1 X 2
1 X 1 90-95% OF 1 RM
1 X 3 80-85% OF 1 RM (EX. A 405 LBS SQUATTER WOULD USE 345 LBS)
1 X 10

STATIONARY BARBELL LUNGES:
3 X 5 (EACH SIDE IF YOU CAN PERFORM A HEAVY LUNGE, OR 3 X 10 EACH SIDE AT A LIGHTER WEIGHT FOR THOSE JUST LEARNING)

FULL BODY HAMSTRING CURLS:
(USE A GLUTE-HAM MACHINE OR A SEATED LAT PULLDOWN)
3 X 4-8

LEG EXTENSIONS:
3 X 20

(CALVES)
SEATED CALF RAISE:
3 X 15

STANDING SINGLE LEG NEGATIVES:
(USE BOTH LEGS TO RAISE WEIGHT; AT TOP OF MOTION, TAKE ONE LEG OFF PLATFORM AND LOWER WEIGHT WITH THE BASE LEG ONLY. USE 50% OF STANDING TWO LEG 10 REP MAX)
3 X 8 (EACH SIDE)