Legs Day – Horse Stance & Explosive

Feet shoulder-width, toes slightly out

Back flat against wall, thighs parallel to floor

Back flat against wall, thighs parallel to floor

Band around thighs — above knees

Rear foot on bench — approximately knee height

Drive through the elevated heel

Heel fully flat throughout the movement

Legs parallel to ground

Full squat depth, then explode upward

Back flat against wall, thighs parallel to floor

Big step forward — knee tracks over toes

Wide stance — much wider than shoulder-width

Full squat depth — heels down if possible

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

Feet shoulder-width, toes slightly out

Back flat against wall, thighs parallel to floor

Bend knees, swing arms back then forward for momentum

Band around thighs — above knees

From lying position — lift legs and arms simultaneously

Lower back pressed flat to floor