I'm finally getting back to working my legs directly (only exception being deadlifts)after a series of injuries to my knees. The problem is I'm not sure how to go about doing this since I'm used to doing squats, deads, and stiff legged deads and I can no longer do Squats of any kind. I found that the Leg Press machine is a good workout for me and has no real stress on my knee joint (or at least not too much). So, I'm wondering if anyone here can help me get a workout to rebuild my quads and hams. The main thing I'm looking to do aesthetically is even out my legs(one has a 1" smaller circumference than the other) and then get them both to grow again. Function-wise I need to be as strong and powerful as possible in my legs since I'm a soldier/martial artist and rely on my legs for just about everything.
I think I can figure out a plan for my quads on the Press, but I know that the Leg Press doesn't really work the hamstrings so I'm wondering who's got a really good workout for that muscle group to compliment the quad work on the Leg Press...
Thanks in advance