Warm-Up: Treadmill for 10 minutes at 2.5mph/5% incline. Stretch
Squats: 1×8, 2×6 (heavy weight), 2×8 (10lb less)
Barbell Curtsy Lunges with Squat in Between Sides: 3×10 (medium weight)
Barbell Straight Leg Deadlifts: 3×10 (medium/heavy weight)
Barbell Kneeling Squats: 3×15 (medium weight)
Alternating Jumping Split Squats: 3×15
Standing Calf Raise Machine: 3×15 (medium weight)
*Superset: Perform the second exercise immediately after the first without resting in between.
I recommend stretching and foam rolling for 10-15 minutes once finished.
Pin the graphic below for quick reference during workout.