Barbell Box Squats Super set w/ Box Jumps; 3 sets of 3 reps.
Notes: Be sure to properly warm up, including warm up sets working up to the weight you plan to use for the 3 working sets. Do not just load the barbell and perform your sets right away. Squat down onto a box or bench, which should be low enough to squat to parallel or below it. Pause for a moment on the box and explode up, do not simply just tap the box and come up. After completing your 3 reps, immediately perform 3 box jumps.
Barbell Romanian Deadlift Super set w/ Loaded Step ups; 3 sets of 6 reps each.
Notes: Perform 6 heavy Romanian dead lifts or stiff leg dead lifts. Follow these up with weighted step ups on a box or bench that is knee level or above.
Barbell Complex: Hang Clean, Front Squat, and Front Rack Lunges; 3 sets of 4 reps per exercise.
Notes: Perform 4 reps of each exercise before moving directly to the next exercise, do not place the barbell down. Be sure to choose a weight that is challenging enough for each exercise.
Lying Leg Curls; 3 sets of 10 reps (1.5 rep method)
Note: The 1.5 rep method involves by 1 full rep, followed by lowering the weight halfway and performing another contraction. That is equal to one rep, perform 10 total per set. Warning this will burn like crazy.