1. Barbell front squat – 3 x 5; the same rep/weight progression as the back squat; and remember to pause for a second below parallel
2. Barbell Hip Thrust – 3 x 12; get to 12 reps then add 5 lbs on each side and drop the reps. Each week add 1 rep. Remember to pause at the top and bottom and use a towel wrapped around the bar to protect your pelvis.
3. Standing Calf Raise – 2 x 12; get to 12 reps then add 10 lbs to the total and drop the reps. Remember to try to go for a full range of motion and to pause at the top of the set.
4. Laying leg curls – 2 x 12; get to 12 reps then add 10 lbs and drop the reps. Pause at full extension and control when you’re going back down.
Ricky J. Smith 