Legs
Leg press: 3 x 10 @ 70/90/90 lbs
Single leg standing hamstring curl: 3 x 10/leg @ 10 lbs
Leg extensions: 3 x 10 @ 50/70/70 lbs
Glute kickbacks: 3 x 10/leg @ 50 lbs
Hack squates: 3 x 10 @ 90 lbs
Calf raises: 3 x 10 @ 50 lbs

Abs
Weighted torso twists: 3 x 10 @ 60 lbs
Weighted side bends: 3 x 15/side @ 17.5 lbs

Cardio
20 minutes walking on track
10 minutes walking on treadmill
10 minutes Cybex machine, level 6 incline, 30% resistence