GYM WORKOUT ROUTINE 

(* = add optimum weight) 

Lunges on smith rack	12 reps x2 (per leg)
Alternating lunges on smith rack	12 reps x2*
Squats on smith rack	10 reps x2 // 15 reps x3*
Ski squats on smith rack	12 reps x2*
Kick back	10 reps x2* (per leg)
Leg press	15 reps x2* // 10 reps x2* (per leg)
Abductor hip machine	15 reps x3*
Thigh adductor machine	15 reps x3*

Here you have an example on each workout so you can see how the machine looks like and how to perform the exercise in case you have any doubts:

Lunges on smith rack:

Alternating lunges on smith rack:

Squats on smith rack:

Ski squats on smith rack:

Kick back:

(you can use any machine that can work)

 

Leg press:

Hip abductor machine:

Thigh adductor machine: