1. Front Squats or SSB Squat or Front Hack Squat (your choice) 5 x 12/10/8/6/6 NOTE: elevate your heels for better range of motion and more depth. 2. Superset: - DB or Trap Bar Deads (heels elevated) 4 x 12/10/8/8 - Pulsing DB Goblet Squat (heels elevated) 4 x 30 sec 3. Goblet Landmine Reverse Lunge 4 x 12/10/8/6 each side 4. Superset: - Leg Extension 4 x 10 + 10 partials - Leg Press (feet close, low on platform) 4 x 10-12 5. 3 x 25 yard Back Pedal Sled Drag 3 x 25 yard Sled Push (or Deadmill Sprints) SLED NOTES: DRAG: Pull your shoulder blades back and down. Make a big chest. Lean back to start the movement. Drive your heels into the ground. Take small steps backward, keeping the tension on the quads. PUSH: turn around, get low and push it back as fast you can, really driving with quads NO SLED NOTES: If you do not have a sled, you are doing 20 sec dead mill sprints, rest for 40 secs and do 4 total sets