3 Sets of each exercise! Be sure to read each set description for the amount of reps

Continuous - 5 reps(both legs), 5 reps(left leg), 5 reps(right leg), 5 reps(both legs)

Pause - 4 reps(both legs), 5 reps(left leg), 5 reps(right leg), 4 reps(both legs)

Extra Squat - 3 reps(both legs), 5 reps(left leg), 5 reps(right leg), 3 reps(both legs)

Rest 60-90 seconds between sets