Always stretch before your workout, ESPECIALLY leg day!
To keep heart rate up, between each workout you will do 20 jump squats.
Stretching
Jump squats 20
Leg extensions 4 x 10-12
Jump squats 20
Good mornings 4 x 10-15
Jump squats 20
Squats (heavy weight low reps) 4 x 4-6
Jump squats 20
Paused squats (lower weight high reps) 4 x 10-15
Jump squats 20
Leg press 4 x 8-10
Jump squats 20
Weighted Rear foot elevated lunge (each leg) 4 x 15
Jump squats 20
Back extensions 4 x failure
Jump squats 20
https://youtu.be/c6SQzJJkY_8