Single-leg Hip Thrust
floor
bodyweight
3 x 6 (per leg)
Dumbbell Jump Squat
floor/dumbbells
5s
3 x 6
1 min rest
Barbell Hang Power Clean
floor/bar
0, 10s, 20s, 35s, 45s
4 x 3
90 sec rest
Squat
rack/bar
25s, 35s, 45s, 35s, 25s
5 x 5
2 min rest
Dumbbell Romanian Deadlift
floor/dumbbells
10s
4 x 10
1 min rest
3-4 sec eccentric
Goblet Bulgarian Split Squat
bench/dumbbells
bodyweight
2 x 15
30 sec rest
Leg Press
machine
25s
2 x 60 sec
90 sec test
stay shy of locking out at top
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