Legs Day – Nordics & Pistols

Anchor feet under bars or have a partner hold

Heels elevated on a plate or step

Rear foot on bench — approximately knee height

Band around thighs — above knees

Band around thighs — above knees

Heel fully flat throughout the movement

Big step forward — knee tracks over toes

Back flat against wall, thighs parallel to floor

Hold a weight or plate at chest height — elbows in

Full squat depth — heels down if possible

Big step forward — knee tracks over toes

Feet shoulder-width, toes slightly out

Drive through the elevated heel

Big step forward — knee tracks over toes