Legs
Warm up
15 min stretch
leg extensions 4x10
Leg curls 4x10
Body weight squats x50
Stretch a lil more
Exercise
Good old back squat 4x12
Leg press 4x10 narrow 4x12 wide
Hack squats 5x15
DB lunges across the basketball courts and back
BB reverse lunges same as DB works on balance too
Straight leg dead lift 4x10
Bulgarian dead lift 4x8
BB squat jumps 4x12
Leg extensions 4x8
Leg curls 4x8
Stair climber for 30 mins
Then DL 4x10
And more squats 5x5 and 4 100yard sprints and i lunged all the way to the locker room