Activations/Prep

A1 deadlifts (Conventional or sumo) – 2 sets, 5-8 reps, 90 seconds rest before working sets

B1 leg press/trap bar deadlifts – 8-12 reps
*B2 banded bridges – 20 reps
B3 chest supported laterals – 8-12 reps
*B4 standing barbell military press – 10-12 reps
2-3 rounds, 90 seconds rest between rounds
*only added in for last 1-2 rounds

C1 push ups – 10-12 reps
**C2 banded press down – 15 reps
**C3 banded face pull – 15 reps
C4 DB leg curls – 10 reps
**C5 manual resistance leg curls – whatever’s left
**C6 sliding leg curls – 10 reps
2-3 rounds, 60 seconds rest between rounds
**only added in for last 1-2 rounds

D1 banded leg extensions- 20-25 reps*
D2 sissy leg press/squats – 10 reps
1-2 rounds, 60 seconds rest between rounds
*total reps with drop set