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 moderate heavy and doable for 12 reps on the leg extensions. If using a dumbbell for the extensions then use a medium weight that you can do for 12 reps. Feel the quads burning! If you are doing this from home raise yourself up enough so that your feet and du2mbbell 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. Rest 2 minutes between sets.