I've gotten off my midweek movement rotation of hack squats, step ups and belt squats. That cycle works well for me and so I decided to hack squat today.
Hack squats - to a parallel box
worked up to 6 plates per side for 3 sets of 6 reps. 3 quick reps followed by 3 paused reps for each set.
Westside Athletic trainer
2 plates per side for 2 walks of 60 seconds
good mornings - straight bar
135 for 4 sets of 10 reps
low pulley rows
70 for 4 sets of 20 reps
hanging leg raises
3 sets of 15 reps
