The second detailed agonist antagonist complex set increases speed strength performance qualities within a lower body, and involves performing the following exercises within a sequential order: 

Stiff Legged Deadlifts > Repeat Counter Movement Jumps 

Starting in the fully extended ‘top deadlift’ position, hinge at the hips, keeping the spine neutral, torso braced, whilst maintaining a fixed knee flexed position. Continue to hinge at the hips, lengthening the hamstrings eccentrically, maintaining the same flexed knee position, and not allowing the lumbar spine to flex, until a maximal range of motion is reached where spinal integrity can be maintained. Drive back to the start position, and repeat the process.     

Perform repeat broad jumps. At the point of landing perform a rapid arm action by driving the arms back and then forward ready to propel the body into the next jump. These can be performed with a focus on tendon compliance or tendon stiffness, depending on the desired transfer of training effect.