1/ Max effort squat ( Front Squat)
20, 16, 12, 8, 5, 3, 2, 1 - Give yourself a second go at a max if you miss and you really think you can nail it. If you were close but went too heavy take a little off and try again. If your body feels hammered take your 2 rep max, right it down and beat it next time
Build up to a max effort squat. To do this you should take part in an extensive warm up to get the body loose, amped up and ready to lift. Start out with something fairly light @ 20 reps and work you way down in reps as you increase the weight. So the weight gets heavier and the reps go down to 16, 12, 8, 5, 3, 2 and 1 if you feel really good.
Beginners to lifting should really be looking at a 5 rep max. Pushing the body to a single heavy rep is to dangerous as the bodies structures are not used to dealing which such a high load.
2/ Sled Drag
Body weight sled drag - 10 sets of 50m - If you cant chuck enough weight on make your drag up hill and let gravity play its part :) Finally if that is no good how about you get your partner or a good buddy to jump on your back and piggy back ride them up a hill 10 times.
Chuck on a weight belt and a strap and tie a heavy load to it. Depending on your body weight work up to a body weight sled drag or more for 50m and around 10 sets. This will tax your glutes and hamstrings and build them stronger for next squat day. Its also very therapeutic as there is no eccentric contraction so it should reduce your muscle soreness dramatically.
3/ Finish with Russian twists
5 sets of 30 reps - 15 each side
Grab a medicine ball and sit on the ground with good posture. holding the ball out in front rotate from side to side working on the entire midsection and your ability to produce rotational force and stamina.