This workout uses the Leg Press Machine, the Smith Machine (or a barbell), a dumbell, Calf Raise Machine/Smith Machine and a Leg Extension Machine. Choose a weight f0r each move that you can perform 8-10 reps with proper form without being able to do any more reps. There are three trisets in this workout (3 moves without any rest) and you can rest for 2-3 minutes (or how ever many you need to) in between trisets.

Triset 1:

Leg Press Triset

Position 1: 

8-10 reps- Feet placed low and shoulder width apart on the platform in order to place the emphasis on the lower quads. With no rest switch to:

Position 2: 
8-10 reps- Feet placed narrow (a few inches apart) and midway up on the platform in order to place the emphasis on the vastus lateralis on the outside of the thigh, while beginning to recruit a bit of help from the hamstrings as well. With no rest switch to:

Position 3: 
8-10 reps- Feet placed high and wide (a few inches wider than shoulder width) on the platform in order to place the emphasis on the inner thighs (adductors), hamstrings, and glutes.

Triset 2

Smith Machine Deadlifts

Position 1:
8-10 reps- Stand behind the Smith Machine and grip the barbell with both hands about shoulder distance, place your feet about shoulder distance apart for a ‘straight legged’ deadlift (you can bend your knees slightly)

Position 2:
8-10 reps- Stand behind the Smith Machine and grip the barbell with both hands about shoulder distance, place your feet wider than shoulder distance and point your feet/toes outward for a ‘sumo’ deadlift (you can bend your knees)

Position 3:
8-10 reps- Stand behind the Smith Machine and grip the barbell with both hands about shoulder distance, place your feet very close together for a ‘narrow’ deadlift (you can bend your knees slightly)

Triset 3:

Calf raises, Single Leg Deadlifts and Leg Extensions

Position 1:
8-10 reps- Stand on a calf raise machine or by placing the barbell of a Smith Machine on your shoulders, press up on your toes to exercise your calf muscles. You should be able to do 8-10 reps until you can’t perform them with correct form

Position 2:
8-10 reps- Take a dumbbell/kettlebell in one hand and perform a single leg deadlift by lifting the opposite leg off of the ground until you are in a ‘warrior 3’ position, perform on both legs for required reps. You can hold onto something for balance and choose a weight that you can handle (this move requires less weight)

Position 3:
8-10 reps- Sit on the leg extension machine by placing your feet behind the padded leg extension, perform slow leg extensions for the required reps at a weight that you can safely perform 8-10 reps with proper form (but also so that you can’t do any more once completing those reps)

It is important to challenge your body during the work periods, but always work at the pace that you can handle.