Perform the following:
3x5 Weighted Box Jumps
3x5 Natural Leg Curls
Finish the workout with 3x10 Hip Extensions..
notes:
1) Rest 3-5 minutes between sets.
2) The weighted box jumps are performed jumping up onto a box 24â€-36†high. Preferably a weighted vest will be utilized, however dumbbells held at the sides may also be used as long as extreme care is taken for safety. Add enough weight so that these are challenging for five reps. Use the same weight for all three sets.
3) Just barely use enough assistance from your arms to complete each full ROM rep of the Natural Leg Curls.
4) As noted in the essay referenced above, the first set of hip extensions is forward, the second is sideward and the third is circular.