Walking Lunge Steps: 250 on each leg. 1/1, 2/2, 3/3, etcetera...etcetera
Single leg 1/4 way down squat: Just the top of the movement to pump the crap out of the VMO.: 5 sets of 20 reps on each leg
Straight Single Leg Floor touch with the opposite hand:
If you stand on your left foot, reach out in front of your toe with your right hand.
5x20 each side
Calf Raises: 100 consecutive reps.
Condition for 15 minutes.