Activations/prep

A1 seated leg curls – 2 sets, 6-10 reps, 2 minutes rest before working sets

B1 front squats – 1-2 sets, 5-8 reps, 3 minutes rest before working sets

C1 reverse band hacks – 8-12 reps
C2 lying leg curls – 5-8 reps
2 sets, 2 minutes rest between super sets

D1 prowler walk – 2-3 sets*, 60 seconds push at a steady walk, 90 seconds rest between rounds
*the last round, drop the load to less than 30% of the load you used for your heaviest set, and walk again occluded (BFR – Blood Flow Restriction)

**all sets listed are working sets. Always take as many warmup sets as needed.