Legs Day – Fireman Carry & Lunges

Feet shoulder-width, toes slightly out

Weight through midfoot, whole foot planted

Rear foot on bench — approximately knee height

Weight through midfoot, whole foot planted

Heels elevated on a plate or step

Back flat against wall, thighs parallel to floor

Band around thighs — above knees

Band around thighs — above knees

Weight through midfoot, whole foot planted

Big step forward — knee tracks over toes

Step backward — rear knee lowers toward floor

Weight through midfoot, whole foot planted

Drive through the elevated heel