Legs Day – Tempo & Explosiveness

Feet shoulder-width, toes slightly out

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

Back flat against wall, thighs parallel to floor

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

Big step forward — knee tracks over toes

Back flat against wall, thighs parallel to floor

Heel fully flat throughout the movement

Feet shoulder-width, toes slightly out

Hold a weight or plate at chest height — elbows in

Full squat depth, then explode upward

Band around thighs — above knees

Drop to floor — chest must touch

Rear foot on bench — approximately knee height

Drive through the elevated heel

Back flat against wall, thighs parallel to floor

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

Full squat depth, then explode upward