4 sets
20 alternating reverse lunges, immediately followed by 12 leg extensions with a 1 second hold at the top of each extension

Note: Use a medium to heavy weight on the lunges and a weight that feels medium that you can do for 12 reps on the leg extensions. Raise yourself up enough so that your feet and dumbbell don’t touch the ground while moving up and down. Use a chair with a back or set yourself up against a wall for safety. For the reverse lunges use a thick 2-3 inch book to elevate the foot. Rest 2 minutes between sets.