Heels elevated front squats
15 light 5 sec negative 45#
15 reps of 1/2 up then full up 45#
3 reps normal then 4th rep 10 sec negative for 12 reps 95#
10 reps moderate with 3 sec negative 115#
10 reps heavybwith 3 sec negative 135#
10 reps of 3/4 squats at 135
Into 10 at 115
Into 10 at 95
Banded BB RDL
Red band
12x95
10x125
10x145
8x165
3 rounds
15 DB glute bridges with 3 sec negative 70#
Into
20 banded pull thrus, green band
