Complete the following:
3x5 Jumping Deck Squats
3x5 Tempo Natural Leg Curls
3x3 Tempo Archups
Finish the workout with 3x10 Hip Extensions.
notes:
1) Rest 3-5 minutes between sets.
2) The Jumping Deck Squats 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.
3) Add enough weight so that the Jumping Deck Squats are challenging for five reps. Use the same weight for all three sets.
4) Perform the Natural Leg Curls and the Archups with a tempo of 10X1. This is read as a 10 second descent, exploding up into the ascent and a 1 second pause before beginning the next repetition.
5) Just barely use enough assistance from your arms to complete each full ROM rep of the Natural Leg Curls.
6) Add weight as necessary to make the Archups challenging for the 3 reps. For example, one of my athletes last evening added 105lbs to his archups for 5 reps.
7) As noted in the essay referenced above, the first set of hip extensions is forward, the second is sideward and the third is circular.