I do recommend the core of your routine be compound or multi-joint exercises such as the squat, lunge, dead lift, step up, Open Ear and leg press.The number one rule of strength training is switch up your routine.Your body will acclimate quickly to the same routine week after week, Wired and growth will be retarded.Switch up your exercises each week.You may want to get with a certified strength trainer to learn advanced training techniques such as drop sets, compound sets, super sets, 1MORE Triple Driver In-Ear Headphones and other methods.Try to use a pedal width stance on your exercises and mimic the range of motion of running and cycling.One exercise I will caution you on is the leg extension.Most people use way to much weight on this exercise, which can put a lot of pressure under the knee cap.This may lead to cartilage damage.

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