Well usually for my legs il do Calf excercises such as raises or calf curls, To avoid becoming slower i alternate tho and work on my thighs and stuff.
And you no what i find amazing...There was a 3 mile road race passing my house yesterday evening, i joined in, not to b competitive or anything, just for a little extra motivation and i won!!!! By neraly a minute!!! And im still not ripped!!!! I just look average!!!
Im not vain itd jus be cool for a lil intimadation factor