W3/D2 Lower Body (strength/size) + Sprint Intervals

For your main lift (exercise two) 1x5, 1x3, 1x1, the last set should be to complete failure so perform 1 or more reps till you fail. For this exercise rest 2-3 mins between sets. Make sure to list your weight, you will need it for week 5. WORKOUT ONE: Strength training 🕒 50-70 mins -Broad jump 3 x 3 -Back squats 1 x 5, 1 x 3, 1 x 1+ -Barbell walking lunges 3 x 8-15 (each side) -Leg curls 3 x 8-15 -Dumbbell Bulgarian split squats 2 x 12-15 (each side) -Dumbbell single leg RDL 2 x 12-15 (each side) -Back extensions 3 x 15-20 *Superset -Calf raises 3 x 12-20 -Tibialis raises 3 x 12-20 *Superset -Toes to bar 3 x max -Dumbbell side bends 3 x 20 (each side) WORKOUT TWO: Sprint intervals 🕒 11mins *7 rounds -Jog 60 seconds -Sprint 30 seconds EQUIPMENT REQUIRED: Squat rack, barbell, weight plates, leg curl machine, bench, dumbbells, hyperextension bench, pull-up bar