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Back Squat (4 sets: 10 reps (each side))
Deadlift (5 set: 10 reps)
Elevated Heel Goblet Squat (4 sets: 10 reps)
*Build to a moderate/heavy weight; stay the same or build across sets.
Focus: Use a small plate or slant board under each heel. Hold a DB or KB in a goblet position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension.
Weighted Hip Thrust (4 sets: 10 reps)
Set up and brace a bench to prevent it from tipping. Using either a barbell or heavy dumbbell across the hips, place the upper back on the bench. Place feet squat width apart and drive through the heels to elevate the hips until extension is reached. Keep the glutes engaged during entire extension to prevent overextension of the lower back. Use an extra t-shirt or towel to provide padding if barbell/dumbbell is uncomfortable when loaded.
Seated Dumbbell Calf Raise (4 sets: 15-20 reps)
Focus: Elevate feet so that you can pass below parallel to the floor with the heels. Drive through the big toe at extension. If needed. Use dumbbells on the knees to load this movement *Make sure that platform you have toes on will not flip when loading on edge