4 sets
Set 1 20 alternating barbell lunges (10 each leg) immediately followed by 25 banded step-ups each leg.
Set 2 16 heavier alternating barbell lunges (8 each leg) immediately followed by 25 banded step-ups each leg.
Set 3 14 heavier alternating barbell lunges (7 each leg) immediately followed by 25 banded step-ups each leg.
Set 4 12 heavier alternating barbell lunges (6 each leg) immediately followed by 25 banded step-ups each leg.

Notes: Increase weight each set. Use a light band on the step-ups. Rest 2 minutes between sets.