I've switched from having hack squats in my rotation to doing power squats. The two main reasons for this are the hack squats were starting to bother my knees and with the power squat I have more control of my movement and can work on the hip path needed for using the Metal canvas suit.
worked up making 180 pound jumps to 1000 for a set of 5 reps
athletic trainer steps
90 for 3 sets of steps
hanging leg raises
3 sets of 12 holding 4-pound medicine ball with feet
I'm happy with the power squats and know I'm going to feel it tomorrow.