Lower body / mixed strength quality

This is an intermediate level, lower body routine working on multiple strength qualities.
* Relative body strength
* explosive lower body power
* joint specific acceleration strength
* sprint specific kinetic chain hypertrophy


Exercise Description
* dynamic warm up 10-15 minutes Increase core temperature, muscle activation, mobility, CNS stimulation
A1) BB squat Work up to a max set of 3-5 reps over the course of 4-6 work sets. Rack the bar and move immediately to A2 exercise
A2) seated box jump Perform 3-5 explosive reps immediately following
each set of squats. Rest 3-4 minutes and repeat the sequence.
B1) heavy forward sled push Perform 4-5 sets of 30 yard pushes. Be sure to fully extend through each stride. Rest 90 seconds before moving to B2 exercise
B2) Glute / Ham raise Perform 4 sets of 6-10 reps. Rest 90 seconds before repeating the sequence.
C) Anti-rotation wide stance cable chop Perform 3-4 sets of 6-8 reps. Repeat when fully recovered.