Legs Day – Tempo & Plyometric Mix

Anchor feet under bars or have a partner hold

Rear foot on bench — approximately knee height

Heels elevated on a plate or step

Heel fully flat throughout the movement

Feet shoulder-width, toes slightly out

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

Drop to floor — chest must touch

Bend knees, swing arms back then forward for momentum

Big step forward — knee tracks over toes

Full squat depth, then explode upward

Back flat against wall, thighs parallel to floor

Band around thighs — above knees

Feet shoulder-width, toes slightly out

Rear foot on bench — approximately knee height

Big step forward — knee tracks over toes

Wide stance — much wider than shoulder-width

Band around thighs — above knees

Drop to floor — chest must touch

Big step forward — knee tracks over toes