I'm just went into the gym to get a light pump in my quads. I don't want to destroy my legs since I'm not sure how physically demanding the first week of the fire academy is going to be. Nothing too crazy here, just taking it easy for a quick workout.
A. Front Squats
Bar Weight x 15
135x10
185x10
225x10x5 Sets
B. Leg Press
450 5x10 w/ Slow Eccentric
C. Unilateral Leg Extension
4x15
D. Lying Leg Curl
5x15
E. Hyperextensions
4x10
F. Ab Wheel
3x10