Legs Day – Explosive & Unilateral

Full squat depth — heels down if possible

Bend knees, swing arms back then forward for momentum

Feet shoulder-width, toes slightly out

Big step forward — knee tracks over toes

Drop to floor — chest must touch

Band around thighs — above knees

Rear foot on bench — approximately knee height

Heel fully flat throughout the movement

Full squat depth, then explode upward