Max Effort exercises for squats and deads and ass. work

Squats- Max effort work
Comp. squats with briefs with reverse bands. 3-5 sets of 1-2 reps, comp. squats with suit and briefs with reverse bands, or without reverse bands. 3-5 sets of 1-2 reps, Box squats, Pin squats.

Ass. quads and hips- Leg press 3-4x10, Belts squats 3 sets of 10 reps.
Hamstring work- banded leg curls 3x15, bicycle curls 3 x30 sec. glute ham raises 3x10

Back (spinal erectors) Power lift good mornings 3-5 reps x 3 sets, stiff leg deads conv. and sumo. 3x5, Rack pulls sumo/conv. 3x3-5, Deads from the floor 2-3 sets of 1-2 reps.

Heavy ab work- v-ups, ab wheel, weighted sit ups straight leg and bent knee, Hip ups, body curls, body ups.