A1: Aim for a huge pump here. Maintain a controlled tempo and keep the reps moving. Get quads fully contracted at the top of each rep. Take the last set to failure. Rest ~20 sec before A2.
A2: Aim for a huge pump here. Contract fully on each rep but stop just shy of full knee extension at the top. Keep the tempo consistent. Shoulders should be back against the back bad and low back slightly arched throughout. Take the last set to failure. Rest ~20 sec before A3.
A3: Aim for a huge pump here. Get a hard stretch at the bottom and contraction at the top of each rep. The weight should be relatively light in order to maintain full plantar flexion throughout. Take the last set to failure. Rest ~60 sec before returning to A1.
B1: Use a load that would be about your 15 rep max. Try to perform these on a seated, pin-loaded machine rather than a 45º plate-loaded one if you can for added safety. Adjust the machine, seat, or stops so that the bottom of the ROM is the lowest position you can comfortably get without compromising form. Every rep should be initiated from a deadstop with the load settled completely at the bottom of the rep. Perform the concentric powerfully then control the eccentric slowly. Push each set as hard as you can but stop just shy of failure. Rest ~60 sec before B2.
B2: Use a load that would be about your 20 rep max but account for fatigue from B1. These should be performed as continuous reps—Get as deep into the squat as you can at the bottom but no locking out at the top. Also note the tempo! The concentric should be slow and controlled. End the set when you have to lockout from fatigue or lactic acid buildup. Only TWO working sets. Rest ~2 min before returning to B1.
C: Note the tempo here! Try to set this up for maximum ROM but stop just shy of the full squat so you can maintain tension at the bottom in the pause. Your load will have to be severely managed and adjusted due to the tempo and fatigue to make sure to take that into account. Rest ~2 min between sets.
D1: Get full hip extension and try to keep the tension in your glutes as much as you can. Aim for the top of the rep range on set one. Then allow subsequent sets to decline in reps as fatigue sets in. Rest ~60 sec before D2.
D2: Attach band from the bottom of the apparatus and loop it over your shoulders like a good morning. Adjust the tension of the band so that the total resistance would be about your 20 rep max including bodyweight. Take each set to failure here and try to keep all tension in your hams and glutes. Rest ~60 sec before returning to D1.