A, Every 2:00 x 4 sets
-Barbell Hip Thrust 12-10-8-6 (ascending weights)
Then..
-Barbell Hip Thrust Hold 4x 15-20 sec

B, Superset x 3-4
-DB Leg Extension x 12
-Nordic Curls x5
Then..
-DB Leg Extension Hold 3x15-20 sec (heavy weights)

C, 3 sets:
-Seated Calf Raise with DB x20
-Seated Tibialis Raise with DB x20