Just to be clear, you can do this on any day of the week. Please do so at your own risk—you'll want to check in with your physician if there's any question as to whether or not you should be doing this.
Let's get to it:
Hip-Width Squat with Calf Press
As you come out of the squat, press onto your toes to engage your calf muscles.
Single-Arm Knee-Touch Extensions
This is best clarified with a picture, courtesy of Ladies' Home Journal:
Single-Leg Hip Presses
On your back, keep one leg bent with your heel on the floor as you extend the other up toward the ceiling. Dig the heel into the ground, lifting your hips up while contracting your glutes and hamstrings. Repeat, then switch to the other side.
As always, contact me with questions: dailydose (dot) notes (at) gmail (dot) com.