Legs Day – Banded & Tempo

Anchor feet under bars or have a partner hold

Band around thighs — above knees

Rear foot on bench — approximately knee height

Hold a weight or plate at chest height — elbows in

Heels elevated on a plate or step

Back flat against wall, thighs parallel to floor

Band around thighs — above knees

Rear foot on bench — approximately knee height

Big step forward — knee tracks over toes

Hold a weight or plate at chest height — elbows in

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

Full squat depth — heels down if possible

Approach box — dip into a quarter squat and swing arms

Back flat against wall, thighs parallel to floor

Band around thighs — above knees

Band around thighs — above knees

Rear foot on bench — approximately knee height

Hold a weight or plate at chest height — elbows in

Heel fully flat throughout the movement

Drive through the elevated heel

Big step forward — knee tracks over toes

Back flat against wall, thighs parallel to floor

Band around thighs — above knees