Single-leg Hip Thrust
floor
bodyweight
3 x 12 (per leg)
2-3 sec lift, 1 sec hold, 2-3 sec descent
20 – 30 sec rest
Dumbbell Jump Squat
floor/dumbbells
5s or bodyweight
3 x 10 – 12
smooth landing, controlled descent into next squat
30 – 45 sec rest
Barbell Hang Power Clean
floor/bar
0, 45, 55, 65, 75 (curl bars)
4 x 8 – 10
45 – 60 sec rest
Squat
rack/bar
10s, 15s, 25s, 15s, 10s
5 x 5
3 – 4 sec lower, brief pause, 2 – 3 sec rise
45 – 60 sec rest
Dumbbell Romanian Deadlift
floor/dumbbells
5s – 8s
4 x 12 – 15
3 – 4 sec descent, 1 sec pause
30 – 45 sec rest
Goblet Bulgarian Split Squat
bench/dumbbells
bodyweight
2 x 18 – 20 (per leg)
3 – 4 sec lower, brief pause, 2 – 3 second rise
20 – 30 sec rest
Leg Press
machine
15s – 20s
2 x 35 – 40 sec
3 – 4 sec lower, 2 sec press, avoid full lockout at the top
60 – 75 sec rest
.x.x.x.x.x.x.x.x.x.x.x.x.x.
.