Barbell Back Squats 5x5
5 sets of 5 reps each set

Notes: Warm up to a medium-heavy weight you can perform 5 reps for each set.
We are seeking strength here, so make weight doable but challenging.
Rest 2-3 minutes between sets. Record weight used.

Barbell Romanian Deadlifts 4x12
4 sets of 12 reps each set

Notes: Warm up to a medium weight you can perform 12 reps for each set.
Rest 2 minutes between sets. Record weight used.

Optional: Additional superset for optimal results and some killer quads and booty

Leg extension/Leg curl Superset
3 sets
15 leg extensions with 1 second hold on full extension each rep.
15 laying leg curls with dumbbell with 2 second negative (2 second count on descend)

Note...

Optional core for abs of steel
40 seated alternating Russian Twists- use kettlebell or dumbbell - medium weight
30 second hollow hold

3 Rounds of:
15 push ups (modifications: knee push ups, inclined push ups, wall-push ups)
20 Russian Kettlebell swings 15 pounds
30 single kettlebell/dumbbell alternating lunges (10-15 pounds)
*scale back the lunges to no weight if too difficult

Notes: Rest as little as possible between reps and...