4 sets
Set 1 15 Leg extensions with 1 second hold at the top of full extension each rep, immediately follow with 15 leg curls with 3 second slow count on descend.
Set 2 12 heavier Leg extensions with 1 second hold at the top of full extension and 2 second slow count on descend each rep, immedia...

4 Sets of 12 reps each leg with a 10 second hold on 12th rep (last rep on each set)

Notes: Increase weight each set to a heavy weight. Rest 90 seconds between sets.

4 Sets of 12 reps with 4 second slow count on descend each rep

Note: Use a thick book to elevate the heels. The elevation helps engage your quads more. Keep the feet and knees together for a narrow stance, the closer the feet the more difficult. Go a bit wider on your feet if the narrow stance i...

21-15-9
Plate to overhead 15 lbs (modification if no plate available: double dumbbell snatch)
Push-ups (see video for modifications)
Alternating jumping lunges

Notes:
Order of the workout is as follows:
21 plate to overhead or double dumbbell snatch
21 push-ups
21 jumping lunges
15 plate to ove...