1/2 Squat

Difficulty: 4/10
Intensity: 6/10
Reps: 4 sets * 10 reps
Muscles: Upper Legs

Start off setting up a weighted barbell with the amount of weight that you would like perform. Position the barbell on your shoulders with an overhead wide shoulder width grip just as in a regular squat position.
Slowly squat down towards the floor about 12 inches, not as much as a regular squat, and hold for a count. Return back to the starting position.
Repeat for as many reps and sets as desired.

Smih Machine Lunge

Difficulty: 4/10
Intensity: 5/10
Reps: 4 sets * 12 reps
Muscles: Glutes

Start off by assuming a lunge position underneath a smith machine bar with one foot in front and one foot in the back. Release the bar off the guides and slowly lower it until your hips are parallel to the floor.
Hold this position for a count and then return back up to the starting position.
Repeat for as many reps and sets as desired.

Narrow Stance Leg Press

Difficulty: 5/10
Intensity: 6/10
Reps: 18 - 16 - 14 - 12 - 10 - 8 reps
Muscles: Upper Legs

To begin this exercise, start off sitting down on a leg press machine and place your legs on the platform in front of you in less than a shoulder with apart narrow stance and toes pointed out. Then lower the safety bars to release the platform and push the platform up until your legs are fully extended forward.
Lower the platform back down towards your chest and stop when your upper legs and knees make a 90-degree angle.
Return back to the starting position and repeat this exercise for as many repetitions as needed.

Deadlift

Difficulty: 8/10
Intensity: 9/10
Reps: 4 sets * 10 reps
Muscles: Quads, hamstrings, gluteal muscles, lower back, traps, forearms.

Place the barbell on the ground and attach weights to it according your strength and fitness level (WARNING: if is the first time you are doing this exercise don't push to hard, because you can have a serious injury, such as a herniated disc ...).
Bend your knees while keeping your back straight, so that you are sitting back. You should be close enough to reach the barbell and grasp it with your hands slightly more than shoulder width apart, outside of your legs.
Lower your hips so that your thighs are parallel to the floor, keep the lower part of your legs mostly vertical. The angle between your foot and your lower leg be close to 90 degrees.
Never lose the natural arch of your back (very important).
Stand up by raising your hips and shoulders at the same rate and maintaining a flat back, keep your ans tight during the whole lift. You should lift the bar straight up vertically and close to your body, thinking of it as pushing the floor away. Come to a standing position with upright posture and your shoulders pulled back. Allow the bar to hang in front of your hips, DO NOT TRY TO LIFT IT ANY HIGHER.
Keeping your back straight, return the bar to the starting position in a controlled manner. Pusching your butt out as if you are going to sit down in a chair, and keep your head up.