Legs Day – Banded Deadlifts & Squats

Drive through the elevated heel

Rear foot on bench — approximately knee height

Step backward — rear knee lowers toward floor

Back flat against wall, thighs parallel to floor

Heels elevated on a plate or step

Full squat depth, then explode upward

Weight through midfoot, whole foot planted

Band around thighs — above knees

Weight through midfoot, whole foot planted

Band around thighs — above knees

Weight through midfoot, whole foot planted

Weight through midfoot, whole foot planted

Rear foot on bench — approximately knee height

Feet shoulder-width, toes slightly out

Big step forward — knee tracks over toes

Feet shoulder-width, toes slightly out

Rear foot on bench — approximately knee height

Back flat against wall, thighs parallel to floor