Leg Ext.

2×35

Squat

12, 12, 10, 15

Seated Good Morning

4×8-10

Bulgarian Split Squat

3×6 (6 second eccentric)

Prowler

3 laps with 60 seconds rest

Stretch, shake, stim, leave

Hex bar deadlift

5,5,1,15

Box jump (landing focus)

4×5

1  1/4 front squat

4×4

D1. Leg Ext

15,12,10

D2. Leg Curl

12,10,8

D3. Speed Jerk

4×10

Stretch

Leave

Enter gym

Talk about getting food

Warm up/light jump squats

test body fat

Mention getting hibachi

Test vertical jump with an easy 33.5

Leave and eat hibachi dinner (steak and shrimp}

Warmup

Dynamic and assisted stretch 10 min focusing on hip rotators

Deadlifts 3×5

Rackpulls above knee 4×5

Single arm DB Row 3×12 with1.5 min rest

Pulldown drop sets 3×12-15

Straight arm Pulldown 3×12-15  with 45 seconds rest

Back extension with 2 second hold 3×15

Landmine 3×10

DB Sidebend 2×8

Stim low back for recovery 15 min