Leg Day

General Warm Up

25 Goblet squat

25 Hamstring curl

25 Stiff Leg deadlift

4 x

Complete in 15 min

Then:

Work up to heavy back squat

Do this as you see fit but it should look something like this:

10 @ 45 lb

8 @ 65 lb

5 @ 95 lb

3 @ 115

1 @ 135

Work singles until 1 RM

(if that is too many reps for you at a light weight, then increase weight faster)

Then:

Reduce weight to 75% 1 RM

6 reps x 3 sets

Rest 2 min between sets

Then:

6 reps x 3 sets Pause squat

Take weight down to around 50% 1 RM

At the bottom of the squat hold for 5 seconds (1 Mississippi, 2 Mississippi…..)

Then:

12 Hip thrusters @ 225-315 lbs

3 sets

Rest 90 sec between sets

Then:

12 Leg press @ 4 x 45 lb plates each side

3 sets

Then:

Abs. 10 Weighted leg raise on bench.  Hold behind your head and push back into the bench hard.

3 sets

Then:

Cool down