The intensity of this workout is between medium and hard. There are 5 exercises to hit the quadriceps, adductors, and abductors.

THE ROUTINE

1) superset (leg extension + adductors + abductors): There is no rest between exercises. Do 4 rounds of this superset. Do a full range of motion for all exercises. In the additional video, you can see 2 important things about the leg extension that you should implement here.

2) Squats on the machine: IMPORTANT NOTICE (the machine in this video was half broken and the athlete could not go deep enough. You should squat deep). Did you also notice the resistance band? You can put a resistance band above your knees, and as you squat down, push your knees outwards. This will make squats much harder. This technique will activate the lateral part of the quadriceps even more.

3) 45 degrees leg press: last set (place as many plates as possible but the rep range has to be between 4 and 6 reps with a full range of motion of the movement).

*IMPORTANT: you have to follow the rep range described in this video for all exercises. For example, on the squat machine, if you put a resistance band, you can not go too heavy there and you need to do more reps ( 12- 15) in each set, no matter if you increase the weight with each new set.