Squat Variation 1 Sets: 3-5 Reps: 8-15 1. Hold a dumbbell in front of you with both hands. Stand with your feet shoulder-width apart and your toes pointed out about 30 degrees. 2. Squat down until your thighs are parallel with the ground or until your back rounds. 3. Return to the starting position. Squat Variation 2 Sets: 3-5 Reps: 8-15 1. Hold a barbell over your head with your arms straight. Stand with your feet shoulder-width apart and your toes pointed out about 30 degrees. 2. Squat down until your back rounds or until your thighs reach parallel. 3. Return to the starting position. Note: This variation requires flexibility through your shoulders and upper back. Squat Variation 3 Sets: 3-5 Reps: 8-15 1. Stand in a squat rack with a bar on your back. Keep your feet shoulder-width apart and your toes pointed out about 30 degrees. 2. Squat down until your back rounds or until your thighs reach parallel. 3. Return to the starting position. Seated Reverse Leg Curls Sets: 2-4 Reps: 10-12 1. Adjust the machine so that one pad is behind your calves and one pad is touching your thighs. 2. Pull the pad behind your calves back by contracting your hamstrings. 3. Stop when your shins are almost parallel to the ground and return to the starting position. Deadlifts Sets: 3-5 Reps: 8-10 1. Stand with your feet shoulder-width apart and the balls of your feet beneath a barbell. Grip the bar so that your arms are outside of your knees. 2. Squeeze your glutes and lift the bar off the ground. 3. Keep the bar in contact with your shins and thighs until you lock out your hips. 4. Lower back to the starting position.