Tweetlet me see if i can break it down for you all the way with the hs iso leg extension included
leg extensions x60/3(warmup) these are the video i just showed you above
hs iso leg extension x20 x20 then go into a drop set three drops for 10reps each. all of these reps should be done with a pump and no locking out or pausing at all. we are just warming up the quads and knees and pumping some blood in. so the set lineup example would look like this:
30x20 40x20 drop set 70x10ds 60x10ds 50x10ds and you are done
https://www.youtube.com/watch?feature...&v=oUeY17CyybU
if you watch the first part of the movement he is pumping it. no stop in the stretch or the contraction just cnnstant motion. the drop would be done in the same way except you stop long enough to lower the weight and then you continue the set. i think you shouldnt have an issue using the hs machine for this
squats x15 x12 x10 x8 ( dont go crazy with the weight. just focus on the form and push what you can to get the reps)
leg press x20 x15 x12 drop set just like the extensions but i would shoot for 5 drops of 10 reps each.
same thing with the leg press and it doesnt matter which press you use. so an example would be:
100x20 200x15 300x12 then move into the drop set 350x10ds 300x10ds 250x10ds 200x10ds 100x10 and done
those are just examples of how the movements should flow