cover the basics

1) Deadlift [VIEW]
Sets 3, Reps 8, Rest 60sec

2a) Barbell Front Squat [VIEW]
Sets 3, Reps 10, Rest 0sec
2b) Dumbbell Bulgarian Lunge [VIEW]
Sets 3, Reps 10 each side, Rest 60sec

3) Leg Press [VIEW]
Sets 3, Reps 8, Rest 60sec

squat-a-lot

1a) Goblet Squat [VIEW]
Reps 10, Rest 30sec

1b) Barbell Squat [VIEW]
Reps 8, Rest 30sec

1c) Barbell Front Squat [VIEW]
Reps 6, Rest 60sec

1d) Overhead Squat [VIEW]
Reps 4, Rest 60sec

Complete as a circuit. Utilise the same barbell weight for 1b, 1c, 1d.

get a leg up

1) Box Jumps [VIEW]
Sets 3, Reps 8, Rest 60sec

2a) Barbell Walking Lunge [VIEW]
Sets 3, Reps 12 each side, Rest 0sec
2b) Barbell Step Up [VIEW]
Sets 3, Reps 12 each side, Rest 60sec

3a) Leg Press [VIEW]
Sets 3, Reps 8, Rest 0sec
3b) Squat Jumps [VIEW]
Sets 3, Reps 15, Rest 60sec