Legs Day – 3 Rounds (C)

Full squat depth — heels down if possible

Band around thighs — above knees

Rear foot on bench — approximately knee height

Anchor feet under bars or have a partner hold

Jump to switch legs in the air

Heels elevated on a plate or step

Heel fully flat throughout the movement

Back flat against wall, thighs parallel to floor

Band around thighs — above knees

Rear foot on bench — approximately knee height

Hold a weight or plate at chest height — elbows in

Perform standard step-up, then drive back knee upward

Wide stance — much wider than shoulder-width

Full ROM — drop heel below the edge of a step at the bottom

Feet shoulder-width, toes slightly out

Band around thighs — above knees

Big step forward — knee tracks over toes

Bend knees, swing arms back then forward for momentum

Approach box from the side

Feet shoulder-width, toes slightly out

Squat down fully, then jump squat