Prescription:
In Season: 2x10
Off Season: 3x10
Cadence: up quick, down slowly over 3sec
Progression: Once you achieve the above sets and reps EASILY & with perfect form with a BLUE resistance band or 10lbs (at ankle ), you can move to the next progression! Click the "Goal Achieved" button in the upper right!
You should NEVER strengthen into pain, unless directed by a medical professional overseeing your personal case.