Warm up -15 30 second sprints
3 sets, jumping split lunges, 15 reps
Barbell squats, 4 sets of 8-10 reps
4 sets of 8-10 reps, sumo deadlifts (dumbbell probably easiest for you for now)
lying hamstring curls, 3 sets 20 reps (form- keep your hips on the pad, don’t let your butt pop up.)
quad extension, 3 sets 20 reps
Calve raises, 10 sets of 10 reps, body weight raises, on a stair, or something slightly elevated, alternate foot angle, 10 seconds rest between sets until done
Cool down 15 minutes on the stairmaster