Lower Body Strength Training

Dynamic Mobility Warm
Followed by Specific Warm-up:
3×20 Air Squats
3×5 Jump Squat
3×5 Tuck Jump
Then:
Work up to Heavy Back Squat
Then:
5×2/3 Back Squat at near 1rep Max (85-90%) +
5x Box Jump (18inch)
Rest 90 secs-2 minutes between each set
Then:
3×12 Overhead KB/DB Walking Lunges
3×6 Seated Single Leg Quad Extension
Then:
3×10 Hanging Knee to Elbows +
3×10 Bent Knee Hanging Windshield Wipers
Then:
Cool Down and enjoy the sunshine