Warm up:
- foam roll
- Hip circle series
- Glute and ham stretch
Low box squats
225x6x2
Speed pulls - sumo
225x6x2
assistance:
- 300 leg presses - light and good blood flow
- 3x30 reverse hypers
- Abs 4x20 weighted crunches
These are low for me. I have very long thigh bones very problematic for squatting which is why I have such knee issues.