Preform one 25 minute low intensity cardio session the first 2 weeks, then increase time to 35 minutes. Do this on a machine that is low impact on your knees like the stairmill or stationary bike.
Leg lift on an incline bench. 3 sets to failure
Be mindful to follow the "rotation" of workouts I have laid out in a weekly cycle and if you guys have any questions feel free to reach out to me on instagram @luke_the_hulk.
Be mindful of your working weight and sets, if you are easily able to exceed the written number of reps on each of the sets then you need to increase your weight. If you are not able to reach the intended rep range then on the following workout you need to increase the number of reps, up until you reach the peak amount of reps and then need to increase the weight. Follow this reps or weight increasing schedule continuously.
You’re not trying to train to absolute failure on most of these exercises. Pick weights where you are at 1-2 reps short of failure with perfect form at the rep range suggested.
A good log book will be one of your most powerful tools to track your progress and to help you progressively overload. Get a small booklet or download an app on your phone. Log your reps on each set and the working weight that you use.