Leg workout from the brinks archive 6/23/11

Brinks archives 6/23/11 Legs. Check out my blog to decipher my notes: www.alwaysgetbetterstronger.com/blog #LosAngeles #LA #alwaysgetbetterSTRonger #getbetter #getstronger #santamonica #legs #bodybuilding #powerbuilder #encouragement #nopainNopain

A photo posted by @alwaysgetbetterstronger on Jun 23, 2015 at 3:26pm PDT

Legs
*start with general (as needed) stretches for hips/glute activation

1a) Single leg ply jumps (aerobic step, R=how many riser steps). 
1b) Single leg squat (stand on 1 leg, other leg bent behind).    
1a. (3sets)  R5 10reps each leg    R8 10reps each leg, x2sets
1b. (3sets) floor 12reps each        Standing on dyna disk 12reps each x 2sets 
2a) Back squat
2b) stretch ankle
2a. (6sets)    Bar 12reps    135lbs 12reps    225lbs 12reps    315lbs 10reps, x2set    385lbs 2reps
2b.                20 seconds after each set
3) Barbell walking lunges (after 20 steps turn back around, take in some air, bring it back!)
3. (3sets)        135lbs 20steps+20steps, x3sets
4) Body-weight lunges (strict = lift leg to the 90degree height and slightly pause each rep)
4. (3set)        50steps strict (no stop), 22steps, x2sets
5) Bosu squat hold (squat down past parallel and hold position for time).
5. (3sets)      80seconds, 86seconds, 80 seconds
6) Split squat hold (put one foot back on plyo box or bench, drop down into lunge and hold for time).
6. (2sets)       30seconds each leg, x2sets