Week 2 of 4 for this cycle. We are going to be following a Lower Body/Push-Pull type split every other day. Don't lose your motivation and intensity during these higher volume/lower weight weeks. The heavy sets will come after this cycle.
Lower Body - 60-90 sec rest/set
Pause Back Squat(3 sec) + Iron Mike - 3x8+5 Iron Mike/leg each set.
Leg Press - 4x12
Hamstring Curls - 4x10
Standing Calf Raises - 3x12
Box Jump (30") - 4x8
Single Arm KB Swing - 3x10
KB or DB Russian Twist - 2x20 (2-count)
Sit-ups(fingers interlocked behind head) - 2x25
Hanging Leg Raises 2x15
Static stretch (10-20 min)