02 - 02 - Strength + Power

**Prep -**

Hip Distraction (banded)

1min e/s

Psoas March - single-leg

6 / 6 x 2

Db Rdl - mid-shin

12 x 3

+

Hamstring Walk-outs

5 x 3

**Work -**

Heels-elevated Back Squat

5-7 warm-up sets

Build - tough 6

Tempo: 4 sec pause at bottom position

During building sets :

some form of lateral hops

8 sec - 15m bounding

*cap sets once performance drops 10% or you can feel it taking away from the back squats significantly. Don't be afraid to double up on sets, then rest*

**Accessory -**

Heels-elevated Assisted Pistol Squats

*choose a weight difficult for 10*

1 set of 10

2 sets of 5-8

Rest 1min between rounds, 1min or less between legs

Nordic Hamstring Curls - eccentric emphasis

2 x 4-12 - 3 sec down - 1 sec pause - explosive back up

Active rest: Ankle CARs - 5 e/s - Ankle Eversion Isometric - 30 sec

Reverse Nordics

2 x 8-15 - 2 sec stretch position

End-range Hip Abduction Lift-off

2 x 8-15 - 4 sec lower

**Recovery -**

Reverse Crunches

8-12 x 3