Warm-ups
Indian Club swings, band stretching, hip rotations
SS Yoke bar squats - segmented rep range
135 for 6 sets of 10 reps
225 for 3 sets of 10 reps
dimel deadlifts
135 for 3 sets of 10 reps
225 for 3 sets of 10 reps
hypers
4 sets of 12 reps
kneeling cable crunches
50 for 4 sets of 15 reps
I've been doing segmented rep squats for several weeks now. Range I have been using is from below parallel to just above parallel. I have noticed some added size and I feel much more stable at parallel since starting them. My intent is to begin pausing them at parallel and at the bottom of the range for a pause hold. I expect to develop more stability and increased hip strength.