Warm-Up

Foam Rolling Outer Thigh X 30 Seconds per Leg
Foam Rolling Inner Thigh X 30 Seconds per Leg
Glute Release With Lacross Ball or Foam Roller X 30 Seconds per Side
Pancake Sit-up X 10 Reps
Hip Circles X 10 Reps per Leg
Deep Lunges X 10 Reps per Leg With 3 Second Hold
Air Squats X 10 Reps

Back Squat

1 Set X 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set X 5 Reps @ 30% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 40% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 50% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5REPS @ 60% of 90% of 1RM / Rest 1-2 Minutes
1 Sets X 3 Reps @ 70% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X 3 Reps @ 80% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X AMRAP @ 90% of 90% of 1RM / Rest 2-4 Minutes

Accessory

1) Weighted Box Step-up 3-5 Sets X 10 Reps per Side / Rest 1.5-2 Minutes
2) Goblet Squats 3-5 Sets X 10 Reps @ a Easy Weight / Rest 1.5-2 Minutes
3) Hollow Hold Flutter Kicks 3-5 Sets X 30-60 Seconds / Rest 1.5-2 Minutes

* Adjust the Number of Sets Depending on Training Experience.