Swiss swing
Ex wife hip flexors and quads
Hamstring and hip flexor band stretch
Cambered bar
135x5
225x5
Add 2 chains per side (60#)
225x3
315x3
405x3
Add belt, light knee wraps (Metal Triple black line)
505x5
535x5x2 sets (595# at the top)
Close stance pause squats
405x3x2 sets
I love the Metal Triple Black line wraps for beginners and for training purposes. It's the easiest wrap to put on by yourself. It gives you the feel of a knee wrap with a little bit of pop and stability, but not a huge carryover. Great for beginners so they're not overloading too much and their form goes to sh*t. Good for training because you can feel the wrap, get a little rebound, but still work through the whole range of motion.
-low back knotted up
Ex wife low back
Bulgarian split squats
Step ups
3x10 each body weight
[youtube=http://www.youtube.com/watch?v=rEwFTgoHKL4&edit=vd]