General Warm Up

10 Min Cardiovascular work

Then:

25 Goblet squat

25 Stiff Leg Deadlift

12/12 Lunges

25 Banded Good Morning

4 rounds

Complete in 15 min

Then:

Work up to 90% 1RM

1 Set x 2 Reps

Work up as you see fit.

(don’t do too many reps at a low weight)

Ex:

8@ 45

6@ 95

4 @ 135

3 @ 185

2 @ 205

2 @ 225

etc..

Then:

3 sets x 5 reps @ 82% of 1 RM

Rest 3-4 min between sets

Then:

20 Leg press @ 2-3 x 45 plates each side.

3 Sets

Then:

20 Standing Hamstring curl (if available) you can use any hamstring curl machine you have available.

+

8/8 Weighted front rack Lunges

3 Rounds

Rest as needed

Then:

20 Weighted Curl ups holding 40-60 lb dumbbell

3 sets

Then:

Cool Down 20 Min cardio of choices.