Dynamic flexibility drills for hamstrings, hip flexor, And Glutes
Mobility drills for thoracic spine, hips, and ankles
Note these drills should be performed the day following your squat program.
2-3 warmup sets
4 sets of 11
Parallel, full stop, explode if your using tempo training the breakdown is 2-1-x-0 (2 is the eccentric phase, 1 is the amortization phase at the bottom, explode through the concentric phase. Your intended speed is the focus although actual speed maybe slow, 0 is the second amortization or the top of the movement. Just go right into the next one.)
Super Set Stiff leg dead lifts with Glute/Ham Machine hamstring curl
Elevated Bulgarian split squat
Sprints (if done on a treadmill incline is never lower than 5)
4*60m (if done on a treadmill use 70m to allow for the speed to catch up, woodway treadmills excluded)
And last try not to fall down too much! Enjoy!