Strength
Pause Squats, work to a heavy set of 3 reps with a 3 second pause at the bottom of each rep
- Rep scheme 10, 8, 6, 5, 4, 3
Initial warm up sets do not have to have a pause only the last set
Muscle Builders
A) Reverse Lunges, 3 sets of 12 reps each leg, rest 2 minutes
B1) Dumbbell Squats, 2 sets of 7 reps @ 1241, no rest
B2) Plated Wall Squats, 2 sets, 1 minute total, rest 2 minutes
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