PREHAB
2 minute Foam Roll Quads
Then 2 rounds of:
20 Monster Walks (right)
20 Monster Walks (left)
STRENGTH
Back Squats - 4/4/4/4
OR
Leg Press - 8/8/8/8
SUPERSET
4 sets of:
Max repetition Pull ups (if more than 12 add weight)
straight in to
12 Leg Curls (1 second up/2 seconds down)
:90 second rest
SUPERSET
4 sets of:
12 Seated Row
straight in to
12 Leg Extension (1 second up/2 seconds down)
:90 second rest
CONDITIONING
4 rounds of:
16 Dumbbell Lunges (8 on left then 8 on right)
12 Dumbbell Bicep Curls
30 Ab Mat Sit ups
:90 seconds rest