Front squat: 4 sets of 15 reps
Box jump: 4 sets of 25 reps
Reverse lunge (weighted): 4 sets of 15-18 reps per leg
Plyometric lunge: 4 sets of 50 jumps
Step-up (with dumbbells): 4 sets of 15-18 reps per leg
Squat jump: 4 sets of 20-30 jumps
Squats: 5 sets of 8-10 reps
Deadlifts: 5 sets of 8-10 reps
Walking Lunges: 4 sets of 20-30 steps
Leg Press: 4 sets of 8-10 reps
Leg Extension: 4 sets of 8-12 reps
Leg Curl: 4 sets of 8-12 reps
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