1. back squats: 65%x3 x 10
2. front squats: 75%x3x3 (between each set perform 5 box jumps and a moderate height. not easy, not max.
3. good mornings: 3 x 10 using weight down to a 45 degree angle (same angle as the launch position or mid thigh on the pulls)…..on the last rep #10 explode from that launch/mid thigh position.
4. ab rollers: take a barbell load 2.5 or 5 kg on each side. kneel and push bar away from you as far as possible….then roll back to the starting position. if you can do these without kneeling you are a he-man, or a she-woman!!! at 68 i did one. i always kneel on a ab mat to get the reps in. do 3 sets x 10 reps.