5 sets of 5 reps

Note: The purpose of box squats is to train proper squat mechanics and also train strength and power (observe how I explode back up from the bench in the video). They remove any momentum so it truly forces your hamstrings and quads to do the hard work. It is also a great modifi...

4 Sets of
12 Hack squats with 3 second slow count on descend each rep, immediately followed by 12 goblet split squats each leg

Note: Increase weight on the hack squat each set to a heavy weight, use a light to medium weight on the goblet split squats. Rest 2 minutes between sets.

3 sets of
12 dumbbell elevated leg crunches immediately followed by 12 plank pulls with right arm and 12 plank pulls with left arm

Note: Use a light or medium dumbbell for the crunches and a light tension band for the pull planks. Rest 90 seconds between sets.

3 rounds of
20 Dumbbell Step Overs (recommended weight 10-15 pounds)
30 Jump rope singles
40 Dumbbell power cleans (recommended weight 10-15 pounds)

Note: As always, move from one movement to the next immediately and with little rest possible, stay moving! If you have knee issues, lower the heig...