This Morning's Lower Body Workout

Warmup 

Seated Hip Abduction - Machine Similar to this

110 lbs x 20 (ouch)

Seated Hip Adduction - Machine Similar to this

70 lbs x 20

45 degree Hyperextension

Bodyweight (BW) x 15

a Bunch of Stretching

Workout

Squats

45 lbs x 10

95 lbs x 5

135 lbs x 5

155 lbs x 5 (barely got the last one)

Sumo Deadlifts

135 lbs x 10

185 lbs x 5

225 lbs x 5

Standing Calf Raises

195 lbs x 10

215 lbs x 10

235 lbs x 10

Lunges

65 lbs x 10 (each leg)

75 lbs x 10 (each leg)

Lying Leg Curls - One Leg at a time

20 lbs (loaded on each side) x 10 each leg

25 lbs x 9

Standing Twists Similar To this

40 lbs x 10 each side

40 lbs x 10 each side

Push Sit Up with a 25 lbs medicine ball

12 reps

10 reps

Incline Leg Raises - with legs straight out not bent (its harder)

15 reps

15 reps

Tabata Cardio

running at 1 incline at 8.5 mph

20 seconds run, 10 seconds rest, 8 cycles

did 1 min walking warmup, and 1 min walking cool down

followed with 2 scoops of Surge