Warm-up: Holding TRX straps, squats/squat with side kick/reverse lunge into leg up in front/squat jump: 3×10 each exercise. Stretch
Seated Leg Press: 2×10 (heavy weight), 2×15 (medium weight)
Donkey Kick Machine *Drop Set: 3×6 (heavy weight), 3×6 (medium weight), 3×6 (light weight)
Cable Squats: 3×12 (medium weight)
Cable Pull Through: 3×12 (medium weight)
Seated Calf Raise Machine: 3×10 (heavy weight), 2×12 (medium weight)
Stair master for 10 minutes at level 7 (or moderate pace).
I recommend stretching and foam rolling for 10-15 minutes once finished workout.
*Dropset: Perform set of prescribed reps, drop weight and immediately perform another set
***Superset: Perform two exercises in a row without resting in between