Seeings as I'm crippled, I can't do any lifting save bodyweight only isometrics. This is my split that I'm thinking of, done 2x a week each.
Iso one legged squats-3x10-15
Leg extensions 2-4x5-8
Leg hold on wall 5x20 seconds
Short bench partial squats:20 then 10 sec hold to failure
Hip ab/adduction 1x10 1 1/3s
Hamstring curls-3x10, 1 1/3s
King Deads 2xfailure
Standing one-legged toe touch-2xfailure
Lunges- 1x failure
If someone could help me out on tempo, that would be great.