Working Sets
5 sets of 3 Deadlifts(heavier weight; make sure you keep your back straight through the entire movement and make sure you have someone there to spot you)
(1 minute rest in between each set)
5 sets of 8 One Legged RDLs (light weight; over emphasize staying balanced on one leg)
(45 seconds rest in between each set)
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Explosive Leg Movement Supersets
5 sets of 10 each leg Barbell Split Squats (lighter weight; if you cannot perform with bar, do with dumbbells)
Superset with
5 sets of 5 each leg pistol squats to a bench (if you can go to the floor do it)
(1 minute 30 seconds rest in between each set)
Ab Circuit
Working Supersets
3 sets: Medicine Ball Russian Twists 20 reps each side
Medicine Ball Slams 20 reps
Med ball lateral throws 10 reps each side
(30 seconds rest in between each set)
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