Activations/prep

A1 front squats – 1-2 sets, 5-8 reps, 3 minutes rest before working sets

B1 modifies glute/ham – 2-3 sets*, 5-10 reps, 2-3 minutes rest between sets
*last set extend with a drop, self spot, and at least on eccentric rep

C1 banded rear foot elevated split squats – 2-3 sets*, 8-10 reps, 2 minutes rest between sets
*last set drop set. After DBs, and bands, drop the DBs and do 10 more each leg bands only, then drop the band and 10 more each leg body weight only

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