4 sets
15 light reps
12 light reps with 5 second slow count on descend each rep
12 medium weight reps with 3 second slow count on descend each rep
10 heavy weight reps with 3 second slow count on descend each rep
Note: Use your foam roller for the incline effect, if no foam roller you can lean against a set of stairs. Rest 90 seconds between sets.