# Legs

Pistol Squat · Split Squat (Bulgarian) · Leg Curl Slides · Jump Squat · Windshield Wiper · Plank · Arch Body Hold (Prone) · Dead Hang

## Strength

- 4 × 5-8 Pistol Squat
- 3 × 8-12 Split Squat (Bulgarian)
- 3 × 5-8 Leg Curl Slides

## Explosion

- 3 × 10-15 Jump Squat

## Core

- 4 × 4-8 Windshield Wiper - Pull-Up Bar
- 3 × 60-90s Plank
- 3 × 20-30s Arch Body Hold (Prone)
- 3 × 60-90s Dead Hang