Sunday: took a rest day. Hamstrings were rebelling. A warm epsom salt bath and stretching were definitely helpful.
Monday: LEGS
Felt a little weak but did straight sets and it didn't take as long as I thought..
1. Leg Press: 30/14, 35/12, 40/10, 45/8, 55/6
2. Walking Lunges: 30/12, 30/10, 30/8 x2
3. Leg Curl--replaced these with 4 sets of stability ball curls to give hamstrings just a little more rest.
4. Leg Extension: 35/12 x4
5. Step Ups: I am assuming you mean onto a bench, but I can't step that high with my knee and hip flexors.
Tried a 2-riser step, but it's not as effective. Any other thoughts as to what I can replace this one with?
6. Calf Raise on Smith machine: 40/15, 40/15, 40/8, 40/8
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