Squat..

Crosstrainer 5 min.
Squat 3*5*60 / 5*80 / 5*100 / 5*120 / 5*140 / 1*160 / 1*180 / 1*200
Pull down abs 1*20
Pull down abs one leg front 2*20
Crunch 2*20
Leg raises 1*20
Side crunch 2*20
Side rotations 2*20
Leg press, only for the left leg 2*20
Calf raises 2*20
Step rises, only for the left leg 2*10
Crosstrainer 5 min.