Ok here you go.
WEIGHTLESS LEG WORKOUT:
One-Legged Squats @ 8-10 reps each leg
One-Legged Hamstring Bridges @ 8-10 reps each leg
Sustained Tension Side Leg Raises@ 8-10 reps each leg
Modified Russian Lunges @ 6-8 reps each leg
Running Stairs @ 10-20 Floors
Basic level is one set each of the first three movements only.
Level 1. Is 2 sets of the first three movements and 1 set of the fourth.
Level 2. Is 4 sets of movement 1, 3 sets of movement 2, 2 sets of movement 3, 3 sets of movement 4, plus the stair running.
Each series should be done with no rest between exercises.
Stay on a level as long as it is challenging.
You can do all the sets of one exercise and then move on to the next or do one leg all the way through the series before returning to do the other side.
Stand perpendicular to a wall, about arms length away from it. Extend your arm out to the side and place your palm against the wall at just under shoulder height. Angle the foot farthest from the wall out ward 45 degrees. Bend the other leg (non-weight-bearing) back. Keeping your body upright, lower yourself until the non-weight-bearing knee is close to (but not touching) the ground. Support yourself by leaning against the wall. Press yourself back up to starting position. Repeat for desired number of reps, and then repeat with other leg.
2.ONE-LEGGED HAMSTRING BRIDGE:
These are killers if you have never tried them look out! Lie on your back with one leg extended, heel on the ground. Hold the other leg up off the floor (as if you just threw a knee). Pushing through your heel, flex your hamstrings to lift your body (imagine you are pulling your heel in to your butt but it doesn't move so your hips lift up instead). Lower and repeat for desired number of reps. Repeat on other leg. You can control the resistance and the degree to which the Glutes contribute by changing the distance you place your heel relative to your buttocks. The greater the distance, the greater the stress on the hamstrings. The lesser the distance, the greater the Glutes contribute to the movement. For most, only the position with the legs almost fully extended will offer sufficient resistance to make the exercise effective.
3.SUSTAINED TENSION SIDE LEG RAISES:
support your self by holding onto a fixed vertical pole. A fence post or lamp will do, as will the edge of an open door. Position your self, sideways to the pole. Angle the foot closest to the pole as if you were doing a classic side-kick. Raise your leg straight out to the side as high as it will go. Don't worry if it won't go up very high. Your foot should be parallel to the floor. You should be able to draw a straight line through your shoulder, hip, and ankle. If you bend forward at the waist, or twist over so you are facing down, rather then sideways, you decrease the stress on the target muscles. Slowly lower your leg from the raised position, but only by a foot or so. Then reverse direction and go back up. (Don't bounce as you change direction.) Repeat up and down never touching your foot to the ground, for the desired number of reps. Repeat on other leg. Add ankle weights when it gets to easy in the standard version.
4.MODIFIED RUSSIAN LUNGES:
Begin in lunge position, bent at the waist, with your weight over your toes of the front foot and your rear leg extended behind you, slightly to the outside. Your chest should nearly rest on your forward thigh. Slowly push yourself up about 6-8 inches; you should also travel slightly forward. Lift your rear foot off the ground as you push your self up. The angles at your hip and waist must not change during the exercise-in other words; your chest should remain in the same relation to your thigh throughout the movement. Lower and repeat for the desired number of reps. Repeat on the other leg. When done right these are felt in the Glutes a great deal. Tweak until you know you are hitting the right position.
Try doing 10-20 one-story sprints, preferably two stairs at a time. Work up to that number slowly! Also be careful to keep one hand on the stair rail to catch yourself if you lose your balance. To limit the aerobic component run up and walk back down in between sprints. To increase resistance add a weighted vest or a backpack full of heavy books or sandbags.