5 Sets
15 light reps
12 heavier reps with 3 second slow count on descend
10 heavier reps with 3 second slow count on descend
8 heavier reps with 3 second slow count on descend
6 heavy reps at regular tempo, no slow count

Note: Increase weight each set to a heavy set of 6. Also, increase weight a...

4 sets of 24 alternating reps (12 reps each leg)

Note: This will target your inner thighs. Use a moderate weight for all sets. If you struggle keeping the form while using weight, drop the weight and just do bodyweight. Rest 90 seconds between sets.

3 sets of
7 heavy dumbbell reps with a 7 second hold on 7th rep. Immediately drop the weight and perform 7 medium weight dumbbell reps with a 7 second hold on 7th rep, drop the weight and immediately perform 7 light weight dumbbell reps with a 7 second hold on 7th rep. Repeat on opposite leg. Ref...

8 minute amrap (as many rounds as possible in 8 minutes of)
12 alternating dumbbell snatch (15 pounds or heavish weight if possible)
12 dumbbell deadlifts with heavish weight
20 flutter kicks (works the core)
30 seconds run

Note: Move consistently while controlling a heavish or moderate weight. ...