Try this: We did this in track and my legs (mostly quads, little bit of hamstrings) and ASS have been sore for days.
Take a 10 pound plate or 10 pound medicine ball or anything 10 pounds. Hold the ball/plate/whatever out in front of you.
Do 3 sets of 10 squats with it. Go REAL slow when you go down about 5-10 seconds. Then when you reach the bottom pause for 1-2 seconds then EXPLODE up and jump as high as you can. Get about a minute rest in between sets. about 1-2 minute rest between sets
After that do 3 sets of 10 lunges. 1 minute rest between sets.
Last exercise squat against a wall and hold the sitting position for 30 seconds for 3 sets.
Take a 10 pound plate or 10 pound medicine ball or anything 10 pounds. Hold the ball/plate/whatever out in front of you.
Do 3 sets of 10 squats with it. Go REAL slow when you go down about 5-10 seconds. Then when you reach the bottom pause for 1-2 seconds then EXPLODE up and jump as high as you can. Get about a minute rest in between sets. about 1-2 minute rest between sets
After that do 3 sets of 10 lunges. 1 minute rest between sets.
Last exercise squat against a wall and hold the sitting position for 30 seconds for 3 sets.