LBWO - awesome! Really did well today.
10 minutes warmup on bike.
3 sets x 15 reps Smith machine squats
3 sets x 15 reps Smith machine plié squats
walking lunges - 15 steps no weight, 15 steps 5 lb., 15 steps 8 lb., 15 steps 10 lb., 12 steps 12 lb., 8 steps 15 lb., 12 steps 12 lb.
Leg extension - 1 set x 12 reps, #3
Seated leg press - 25 x 75 lb., 15 x 135 lb., 12 x 175 lb., 10 x 195 lb., 8 x 215 lb., 6 x 235 lb., 12 x 215 lb.
Seated Hamstring curls - 8 x 90 lb. (failed at 8), 4 at 70 lb. to finish set of 12

stretch stretch stretch!