Lower body dynamic/power

General Warm up 10 min cardio of choice @ easy pace

Then:

25 air squat

25 Sumo stance deadlift

25 Hamstring curl (use band if you don’t have machine)

25 leg extensions (use band if you don’t have machine)

4 x

complete in 15 min

Then:

Work up to heavy sumo deadlift as you see fit.

Should look something like this:

10@ 65 lbs

5 @ 95 lbs

3 @ 135

3 @ 185

3 @ 205

Singles until you can no longer lift with good form.

(If a triple at 205 is too heavy, obviously do less reps and work up to 1 RM)

Then:

6 reps x 3 sets Conventional deadlift off 4″ matt @ 70% 1 RM

Short rest

Then:

3 Trap bar deadlift @ 70% 1 RM

5 Box Jump on 24-35″ box jump

Rest 90 seconds

5 sets

Then:

60 seconds KB swing @ 24 kg KB

3 sets

Then:

cool down on bike or jog.  Make sure to go fast enough to flush your legs.