Dynamic Effort (Speed) Lower-Body (DAY THREE for the Week)

DAY THREE
Dynamic Effort (Speed) Lower-Body
Following warm-up of choice:
1. Speed Squats- 8+ sets of 3 reps (less than 0.8 seconds per concentric rep)
2. Speed Deadlifts- 8+ sets of 1 rep (less than 0.8 seconds per rep)
3. Hamstring Curls- 3 sets of 10
4. Glute Pull-Throughs- 3 sets of 10
5. Optional: Goblet Squats- 3 sets of 12
6. Optional: Dumbbell/Kettlebell Swings- 3 sets of 12

* This is also a good day to do sprints and plyometrics if you have time