10 minutes of cardio warmup

2 sets of 10 leg extensions

2 sets of 15 calf raises

2 sets of 10 barbell squats

2 sets of 10 seated leg press or 45 press

2 sets of 20 step ups with dumbells in hand

2 sets of 10 deadlifts with weighted barbell

2 sets of 10 lying leg curls (hamstrings)