Legs Day – 3 Rounds

Rear foot on bench — approximately knee height

Jump to switch legs in the air

Heel fully flat throughout the movement

Bend knees, swing arms back then forward for momentum

Back flat against wall, thighs parallel to floor

Feet shoulder-width, toes slightly out

Heels elevated on a plate or step

Drive through the elevated heel

Feet shoulder-width, toes slightly out

Feet narrow — close to pistol squat stance

Step backward — rear knee lowers toward floor

Wide stance — much wider than shoulder-width

Full squat depth, then explode upward

Rear foot on bench — approximately knee height

Hold a weight or plate at chest height — elbows in

Squat down fully, then jump squat