Leg Day 1

Do these exercises frequently, not just on leg day, so that your body is familiar with how to incorporate the powerful muscles of glutes and hips. If you leave them out, your body is likely to overuse the quadriceps and not wake up the glutes in time to participate.

Power exercises are completed in short bursts of absolute maximum intensity and speed and should have at least 45 seconds low intensity recovery between sets. The point is to increase maximal output at an intense point. Resistance should be no more than 40% of weight used in a corresponding strength activity.

These two power exercises make an excellent superset. In other words, complete the reps of one and immediately go into the reps of the other with no rest. Rest after completing the second exercise.

I have included here a sampling of a few leg exercises. The primary concept here is balance. Ensure that quadriceps and hamstrings receive equal attention. Also, incorporate instability where safe and appropriate so that you strengthen all the small stabilizers around the joints as well.