I have not messed with our EliteFTS Mondo Hack Squat for a while now, well, it finally found it's way back into the program. The Ascending sets that were prescribed sounded way easier on paper than they did implementing during training. 5 reps, your break between sets is however long it takes you to change your own weight, then right back on to hit your set. I had trouble walking predominantly due tot his exercise and everything else leading up to it.
Leg curls – 4x25, 20, 15, 10 (start light and work heavy)
Squats (any bar but straight bar) – warm up using a 3 count down. Find a weight you can do a solid 8 with: 335
Hack squat – Ascension set… do 5 reps. Add weight, 5 reps add weight. Keep adding until you can barely get 5. Your only rest will be to put the weight on.
DB Lunges – 4x8, use heavy DB’s and step all with right leg first then all with left: green KB
superset with
Pulldowns, wide – 4x10: 120
DB or BB stiff-legged deads – 3x12: 70