Sets: 3 Reps: 15
Stand with your feet a bit wider than shoulder-width apart and your toes turned slightly outward. Bend your hips back and then your knees (push them outward as you go down) to lower your body as far as you can. Try to get your thighs at least parallel to the floor. Keep your posture as upright as possible and maintain the normal arch in your lower back. Perform all three sets with the heaviest weight possible.
2 Bentover Row
Sets: 5 Reps: 8
Hold a barbell in front of your thighs and lower your torso until it's parallel to the floor-keep your lower back in its natural arch throughout the exercise. Bend your knees to take tension off your hamstrings. Let the bar hang straight down. Squeeze your shoulder blades together and row the weight up until it touches your belly. Perform all five sets with the heaviest weight possible.
3 Hanging Leg Raise
Sets: As many as needed Reps: 100
Grab onto a pullup bar and hang. Raise your knees up to your chest, rounding your back so you form a ball at the top. Perform 100 total reps, doing as many sets as you need to (and resting as needed in between) until you hit that number.
4 Treadmill Sprint
Sets: 10-12 Reps: 30 seconds on/20 seconds off
Get on a treadmill or go to a track and sprint at the fastest pace you can maintain for 30 seconds and then rest 20 seconds. That's one set. Repeat for 10-12 total sprints. (Not shown)