Leg  extensions – 4x5 reps (hold 5 sec @ top) 5 more reps (hold 5 sec @ top) (total of 10 reps), last set add 20 partials

Squats – 4x10, regular/strongest stance.

Narrow stance leg press – 3x12

DB Stiff legged deads – 4x10
superset with
Pulsed lunges – 4x15 each leg - split squat stance, continuous up and down.

Shoulder rehab