I will start with a quick warm up on the treadmill, at a high incline just walking then I will slow the speed waaaaayy down and do some walking incline lunges on the treadmill for about a minute. The whole treadmill portion will last around 3-5 minutes.
From there I will make my way to the squat rack.
Before I begin my squats I will do a few leg stretches:
10 leg swings to the side/ leg
bring opposite heel to knee and sit (create #4)
sumo squat and hold a few seconds
I will complete this little stretch circuit 2 or 3 times before I begin my squats.
This last leg workout I did, I tried something a little different, and was super sore the next day! I typically will do a lot of different exercises with less sets, however, this time I only did 3 exercises with 10 sets of 10, super high volume, and 2 accessory movements.
The exercises I did were, squats, leg press, hamstring curls and cable assisted pistol squats, calf raises
Squats: 2 warmup sets then 10 x 10 at 135 lbs
Leg press: 1 warmup set then 10 x 10 at 180 lbs
Hamstring curls: 2 warmup then 10 x 10 at 70 lbs
Pistol squats: set the weight at 30 lbs, using the rope attachment, 5x/leg, 4 sets
Calf raises: 4 sets with 75 lbs
By this time I was exhausted, so I finished with 15 mins on the stair master alternating my step every 2 minutes.
Good luck! 🙂