Legs Day – Shrimp Squats & Horse Stance

Feet shoulder-width, toes slightly out

Back flat against wall, thighs parallel to floor

Heel fully flat throughout the movement

Heels elevated on a plate or step

Weight through midfoot, whole foot planted

Rear foot on bench — approximately knee height

Squat down fully, then jump squat

Approach box — dip into a quarter squat and swing arms

Bend knees, swing arms back then forward for momentum

Band around thighs — above knees

Back flat against wall, thighs parallel to floor

Feet shoulder-width, toes slightly out

Step backward — rear knee lowers toward floor

Full squat depth — heels down if possible

Jump to switch legs in the air

Lying on back

Lower back flat — no arching off the floor

Band around thighs — above knees