Check out this video by Stew Smith. I did this light shoulder work out before I went to bed. 1 round weighted and one round without weights. I can definitely feel the burn although I am not sure whether it is pertinent for me to have "buff" shoulders for Annapolis and Coronado. Even so I will add it to my routine and do it before I go to bed a couple nights a week.
All pain in quads is completely gone and after sprints in practice yesterday I feel better than ever.
Check out Stew Smith's other videos. He puts out a lot of really good content that I have used and applied to my own training. I am also planning on adopting the 5/3/1 idea when working on any of my power lifts.
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