Barbell Front Squat; 4 sets of 6 reps.
Notes: Perform all sets with lighter loads, pausing at the bottom of the movement for a full 3 seconds.
Dumbbell Overhead Split Squat; 4 sets of 7 reps.
Notes: I performed two sets with one dumbbell hoisted overhead and the other dumbbell lowered at my side, and the following two sets with both dumbbells overhead.
Single Leg Deadlift Superset w/ TKE superset w/ Leg Curl on slider; 3 sets of 10 reps.
Notes: All these exercises are to be performed unilaterally. If you cannot perform the slider leg curls due to equipment or surface reasons, feel free to substitute in a unilateral leg curl on a swiss ball.