HAMS are Good for You!

Dynamic effort squats (for speed, done to a parallel box)

135+blue bands x2

225+blue bands x2

275+blue bands x2

290+blue bands x2, 2, 2, 2, 2, 2, 2 good speed

315+blue bands x2 good speed (all sets done with a 1 minute rest between them)

Leg press supersetted with calf press

245x10/245x15

445x10/445x15

645x10/645x15

735x10/735x15

875x10/875x15

Leg curl

130x10, 10, 10, 10

Reverse hyperextensions

140x10, 10, 10

Leg raises

Time to hobble around and make grunting noises…………..my hams feel like they may burst out of my backside ; }