Barbell Front Squats; 5 sets of 5 reps.
Notes: Be sure to properly warm up, including warm up sets working up to the weight you plan to use for the 5 working sets. Do not just load the barbell and perform your sets right away.
Barbell Reverse Lunge Superset w/ Kneeling Plyo Jumps; 3 sets of 6 reps each.
Notes: Don't believe kneeling plyo jumps is the technical term for the movement, but basically you start on the ground in a kneeling position and from that point jump up and land in a squat position. This is an explosive athletic movement, you may need to work your way up to these and instead substitute in a box jump.
Pistol Squat Superset w/ Barbell Romanian Deadlifts; 3 sets of 8 reps each.
Notes: If you can not perform a standard Pistol Squat (I cannot) then lower the progression by either supporting yourself with a TRX or by sitting onto a box or a bench. Also personal choice on foot placement for the Romanian Deadlifts, I chose close stance.
Split Squats; 4 sets of 6 reps each leg.
Notes: These can be down with your rear or front food elevated, or with both feet on the ground; I personally prefer rear foot elevated variation but they are more advanced. They can also be performed loaded with weight or performed just body weight.
Leg Curls; 3 sets of 20 reps (10 second contraction on last rep)
Note: Perform 20 straight reps as you would normally, at the conclusion of the 20th rep hold the contraction (squeeze) for 10 whole seconds. Warning this will burn like crazy.