warmup: 10 min incline walk
lift
3x15 goblet sissy squats (35 lb dumbbell)
3x12 each leg forward stepping lunges (25 lb plates)
3x12 leg press (180-200-225 lbs)
3x30 (10 eccentric 10 fast 10 alternating) leg curls
3x16 midstance squats w weights at sides (35 lb dumbbells)
3x10 barbell lunge singles (135-155-175 lbs)
2x: hydrant x pushout x donkey x kickbacks x arches (with resistance band)
4x6 deadlifts (135-165-195-225 lbs)
3x12 eachx20 single leg bridges x frog pumps (45 lb dumbbell for bridges x resistance for frog pumps)
3x16 curtsey lunge to wide set squat