4 sets of
Set 1 15 reps each leg of split stance squats followed by 20 alternating reverse lunges. Use a light weight
Set 2 12 heavier reps each leg of split stance squats followed by 20 alternating reverse lunges.
Set 3 12 reps each leg of split stance squats followed by 20 alternating reverse lunges.
Set 4 10 heavy weight reps each leg of split stance squats followed by 20 alternating reverse lunges.

Note: Increase weight each set. Rest 2 minutes between sets.