Quads and Hamstring training Advice?

[RottenWillow]

I do Squats for sure, Thats what I do first when I get into the gym after about 5 mins of treadmill to loosen up my legs.

Done correctly, that's really all you need to do. You tuck forward in the pocket to blast quads (shifted more onto the balls of your feet) and next set sit back box squat style and nail the glutes/flexors. A slow, controlled descent will guarantee your hams get worked hard.