5 sets
15 light reps – nice and smooth
12 heavier reps with 2 second slow count on descend each rep
10 heavier reps with 2 second slow count on descend each rep
8 heavier reps with 2 second slow count on descend each rep
8 reps as heavy as possible with 2 second count on descend each rep
Note: Increase weight each rep to stimulate those muscles on your legs. Hold the slow counts, and keep that back straight and your neck neutral looking at the ground. Neck should not be up looking at the ceiling or too down with your chin into your chest. Keep the bar close to your shins as you move up and down to avoid lower back pain. Pay close attention to form on the demo video.