Legs

warmup 1 : stairs 5 min
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leg extensions
1. 20
2. 12 + 4 holds
3. 10
4. 6 + 3 holds
5. 4 + 1 hold
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squats
1. 20
2. 16
3. 10
4. 8
5. 6
6. 4
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leg press calf raises with leg curls
1. 30 / 10
2. 25 / 8
3. 20 / 6
4. 15 / 15