Legs Day – Strength & Variety

Feet shoulder-width, toes slightly out

Big step forward — knee tracks over toes

Anchor feet under bars or have a partner hold

Rear foot on bench — approximately knee height

Heels elevated on a plate or step

Drive through the elevated heel

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

Back flat against wall, thighs parallel to floor

Full squat depth, then explode upward

Band around thighs — above knees

Wide stance — much wider than shoulder-width

Hold a weight or plate at chest height — elbows in

Drive through the elevated heel

Brace the midline before initiating the movement