Target Muscles

Adductors (inner thigh), quadriceps, hamstrings and glutes.

Proper Execution

Go as deep as you can without lifting the supporting leg’ heel. Try holding knee pointing towards toes.

Exercise Progression (total repetitions)

  • Difficulty Level 1:

Day 1: 30/ Day2:35/ Day3:40/ Day4:Rest/ Day5:45/ Day6:50/ Day7:55/ Day8:Rest/ Day9:60/ Day10:65/ Day11:70/ Day12:Rest/ Day13:75/ Day14:80/ Day15:85/ Day16:Rest/ Day17:90/ Day18:95/ Day19:100/ Day20:Rest/ Day21:105/ Day22:110/ Day23:115/ Day24:Rest/ Day25:120/ Day26:125/ Day27:130/ Day28: Rest/ Day29: 140/ Day30: 150

  • Difficulty Level 2:

Day 1: 50/ Day2:55/ Day3:60/ Day4:Rest/ Day5:70/ Day6:75/ Day7:80/ Day8:Rest/ Day9:100/ Day10:105/ Day11:110/ Day12:Rest/ Day13:130/ Day14:135/ Day15:140/ Day16:Rest/ Day17:150/ Day18:155/ Day19:160/ Day20:Rest/ Day21:180/ Day22:185/ Day23:190/ Day24:Rest/ Day25:220/ Day26:225/ Day27:230/ Day28: Rest/ Day29: 240/ Day30: 250

  • Difficulty Level 3:

Day 1: 70/ Day2:75/ Day3:80/ Day4:Rest/ Day5:100/ Day6:105/ Day7:110/ Day8:Rest/ Day9:130/ Day10:135/ Day11:140/ Day12:Rest/ Day13:160/ Day14:165/ Day15:170/ Day16:Rest/ Day17:180/ Day18:185/ Day19:190/ Day20:Rest/ Day21:210/ Day22:215/ Day23:220/ Day24:Rest/ Day25:250/ Day26:255/ Day27:260/ Day28: Rest/ Day29: 290/ Day30: 300

Exercise Regressions

Squat down up to 1/3 of the range of motion.

Categories: Lower Body

132 Comments

MonteQuono · May 3, 2022 at 10:17 pm

best ed medications

Jameslut · May 5, 2022 at 3:49 pm

cialis walmart cialis usa prescription buy 36 hour cialis

Jameslut · May 6, 2022 at 7:08 am

generic cialis discreet buy best price for daily cialis free samples for cialis

Jameslut · May 6, 2022 at 8:42 pm

ivermectin for coronavirus ivermectin american journal of therapeutics ivermectin vs albendazole

Jameslut · May 7, 2022 at 11:32 am

ed meds online without doctor prescription anti fungal pills without prescription erectile dysfunction treatment

Jameslut · May 8, 2022 at 2:28 am

viagra cialis levitra sample pack cialis usa ????????? ???? cialis

Jameslut · May 8, 2022 at 5:32 pm

cialis comparison cialis 20 mg best price cialis none prescription

Jameslut · May 9, 2022 at 8:32 am

cialis 20mg side effects how long can you keep cialis cialis suppliers uk cheap

Gregorydob · May 11, 2022 at 1:55 pm

ivermectin new zealand ivermectin plus for goats ivermectin dosage for covid

Gregorydob · May 12, 2022 at 5:34 am

cheap generic propecia buy cheap propecia buy propecia cheap online

Gregorydob · May 13, 2022 at 7:26 am

medications for ed best treatment for ed medicine erectile dysfunction

Gregorydob · May 13, 2022 at 10:58 pm

buy propecia cheapest propecia for sale propesia

Gregorydob · May 14, 2022 at 2:34 pm

propecia 1mg tablets cheap propecia generic propesia

Gregorydob · May 15, 2022 at 6:09 am

propecia purchase finasteride 5mg cheap propecia online

Gregorydob · May 15, 2022 at 9:40 pm

finasteride for hair loss propecia buy without per generic propecia prescription

StromAcalm · May 16, 2022 at 5:25 pm

reputable online pharmacies in india buy prescriptions from india pharmacy pharmacy from india

StromAcalm · May 17, 2022 at 8:29 am

stromectol stromectol pills for humans stromectol without a doctor prescription

StromAcalm · May 18, 2022 at 12:01 am

trusted online canadian pharmacy reviews canadian pharmaceuticals online safe prescription drugs without doctor approval

StromAcalm · May 18, 2022 at 3:35 pm

generic drugs india order online best online international pharmacies india legitimate online pharmacies india

Douglasbek · May 19, 2022 at 2:49 pm

cialis pharmacy tadalafil without a doctor’s prescription cialis pills

Douglasbek · May 20, 2022 at 10:07 pm

generic tadalafil 20mg india tadalafil tablets 20 mg india generic tadalafil 20mg india

Douglasbek · May 21, 2022 at 1:59 pm

price for viagra viagra where to buy viagra pills

Douglasbek · May 22, 2022 at 5:43 am

clomid for sale canada buy clomid clomid for sale

Douglasbek · May 22, 2022 at 9:29 pm

tadalafil 10mg price cialis coupon tadalafil without a doctor’s prescription

EugeneCak · May 23, 2022 at 12:32 pm

how to get ivermectin stromectol for humans for sale stromectol tablets for humans

EugeneCak · May 24, 2022 at 4:47 am

ivermectin 4 ivermectin protocol stromectol 12 mg tablets

EugeneCak · May 24, 2022 at 8:53 pm

stromectol tablets for humans stromectol 12 mg tablets durvet ivermectin ingredients

Raymondsex · May 25, 2022 at 5:10 pm

viagra over the counter walmart viagra viagra without a doctor prescription

Raymondsex · May 26, 2022 at 9:06 am

cost of viagra sildenafil citrate tablets 100 mg best place to buy generic viagra online

Raymondsex · May 27, 2022 at 1:08 am

generic viagra walmart sildenafil citrate tablets 100 mg generic viagra walmart

Robertrem · May 27, 2022 at 6:20 pm

generic cialis site:.au generic tadalafil 20mg india order cialis online pharmacy

Robertrem · May 28, 2022 at 11:00 am

cialis 10mg cialis lion cialis sell

Robertrem · May 29, 2022 at 3:45 am

cialis use in dogs tadalafil without a doctor’s prescription viagra cialis from germany

Robertrem · May 29, 2022 at 8:03 pm

how much is a cialis buy tadalafil cheapest generic cialis

Robertrem · May 30, 2022 at 12:19 pm

buy generic cialis 5mg generic version of cialis cialis vs.levitra

Robertrem · May 31, 2022 at 4:39 am

is online cialis safe generic tadalafil 20mg india cialis online with no prescription

AurlieOlmn · July 7, 2022 at 9:01 pm

free slots vegas world games
skill slots app smt4a
myvegas slots facebook

ShaynaOlmn · July 14, 2022 at 12:16 am

dissertation express
doctoral dissertation help history
do my dissertation

JoeteOlmn · July 15, 2022 at 12:57 pm

help with dissertation proposal
custom dissertation writing service 2019
writing a dissertation

JoeteOlmn · July 18, 2022 at 12:12 pm

top servis
defending your dissertation
dissertation help

ChandaOlmn · July 20, 2022 at 7:57 am

buy dissertation writing services
ucl dissertation help
phd dissertation editing help

AvivaOlmn · July 21, 2022 at 4:43 am

best dissertation help services
how long should a dissertation be lse
what is a dissertation paper

DortheaOlmn · July 22, 2022 at 12:05 am

writing your dissertation proposal
dissertation help service quality
dissertation writing service

VerieeOlmn · July 22, 2022 at 8:29 pm

dissertation writing fellowships
help dissertation
masters dissertation writing services

GlynnisOlmn · July 23, 2022 at 10:02 am

uk dissertation help
sample dissertation
buy a dissertation

GlynnisOlmn · July 23, 2022 at 2:02 pm

dissertation help service quality
bestdissertation
rutgers dissertation proposal help

SuzannOlmn · July 24, 2022 at 8:34 am

all but dissertation
dissertation writing services reviews
thesis defense

SalliOlmn · July 25, 2022 at 3:11 am

thesis dissertation
dissertation editing services
tips for dissertation writing

TandiOlmn · July 25, 2022 at 8:16 pm

real online casino
super slots casino
no deposit casino bonuses

DarsieOlmn · July 25, 2022 at 11:56 pm

masters dissertation help
what does dissertation mean
writing editing service

TandiOlmn · July 26, 2022 at 9:25 pm

casino no deposit
online bingo for money
online casinos for real money

MabelleOlmn · July 26, 2022 at 9:59 pm

dissertation writing assistance
dissertation writing services reviews
dissertation writing guide

JenneeOlmn · July 27, 2022 at 7:25 pm

phd dissertation writing
writing the doctoral dissertation
art dissertation help

AbagaelOlmn · July 27, 2022 at 10:22 pm

best casino online
best free casino bonus no deposit
online casino us

HerminaOlmn · July 28, 2022 at 3:44 pm

dissertation writing tutor
dissertation proposal
writing dissertation abstract

ShaylaOlmn · July 28, 2022 at 9:46 pm

casino deposit bonus
online casinos with no deposit bonus
online casino best bonus

AudreOlmn · July 29, 2022 at 11:24 am

writing the doctoral dissertation
dissertation editing services
writing papers

VerenaOlmn · July 29, 2022 at 8:37 pm

free casino money
online casino win real money
casino usa

HestiaOlmn · July 30, 2022 at 7:10 am

buy dissertation
dissertation proposal writing service
uk dissertation writing service

DixieOlmn · July 30, 2022 at 7:02 pm

casino bonuses
casino no deposit bonus win real money usa
us online casino

LaureenOlmn · July 31, 2022 at 4:56 pm

best no deposit bonus online casino
best online casino to win money
free casino money

FranniOlmn · August 1, 2022 at 5:45 pm

free sign up bonus online casino
casino bonuser
top online casinos

PearlOlmn · August 2, 2022 at 4:10 pm

real money online slots
free welcome bonus no deposit casino
casino signup bonus no deposit

BobbieOlmn · August 3, 2022 at 2:36 pm

blackjack online real money
no deposit welcome bonus casino
no deposit slots for real money

LeslieOlmn · August 4, 2022 at 12:51 pm

united states online casino
free online casino bonus
online casino for us players

TrudieOlmn · August 7, 2022 at 12:46 pm

no deposit on line casinos
online blackjack for real money
free welcome bonus no deposit required

HonorOlmn · August 8, 2022 at 12:42 am

virtual shield vpn
tiger vpn
best vpn for roobet

JaynellOlmn · August 8, 2022 at 12:12 pm

best online casino
biggest online casino bonuses
best online casinos for us players

TeddieOlmn · August 8, 2022 at 9:24 pm

vpn network
best vpn to use in china
free vpn ps4

DulceaOlmn · August 9, 2022 at 8:27 pm

casino games win real money
online casinos no deposit
online casino no deposit welcome bonus

JenneeOlmn · August 10, 2022 at 5:37 am

norton vpn
using vpn to buy crypto
best vpn proxy

CarolanOlmn · August 10, 2022 at 7:56 pm

best online casinos for us players
online casino free bonus no deposit
online casino with free signup bonus real money usa no deposit

JenneeOlmn · August 11, 2022 at 1:45 am

avast vpn
vpn configuration windows free
best free vpn for dark web

Pierwsze oznaki alergii na flonase · August 11, 2022 at 8:16 am

PSHGTYDt-2 perakende satış lisansı sahibi tüzel kişinin t-2 tarife yılı için perakende satış hizmeti gelir tavanının, elektrik piyasası endeksi t-2 tarife yılı sonu değeri
kullanılarak yeniden hesaplanan değerini.

FanyaOlmn · August 11, 2022 at 7:21 pm

best casino welcome bonus
online casino signup bonus no deposit
sign up casino bonus

AshleighOlmn · August 11, 2022 at 10:17 pm

free safe vpn
vpn download
betternet free vpn

CarolinOlmn · August 12, 2022 at 8:30 pm

free welcome bonus no deposit required
online casino no deposit bonus 2021
casino no deposit

KelseyOlmn · August 12, 2022 at 8:43 pm

best anonymous vpn service
best free vpn for macbook
free vpn no credit card

LaurellaOlmn · August 13, 2022 at 4:14 pm

free vpn for ios
vpn free trial
nord vpn buy

FifineOlmn · August 13, 2022 at 6:47 pm

no deposit slots for real money
no deposit bonus online casino
casino free bonus

FifineOlmn · August 14, 2022 at 2:10 pm

us online casino
free bonus slots
online casino bonus

FifineOlmn · August 15, 2022 at 10:22 am

best online casinos usa
no deposit sign up bonus
best welcome bonus online casino

SheelaghOlmn · August 15, 2022 at 7:28 pm

best and cheapest vpn
best vpn for pc free download
free vpn for firefox

GwenoreOlmn · August 16, 2022 at 9:22 am

online casino us
casino bonuses online
cash casino games

Xweedodcaresp · August 23, 2022 at 8:19 am

kamagra 100 mg cost

GladiOlmn · August 23, 2022 at 11:42 pm

mature gay men dating cookeville tennessee
100% free gay sex dating
black gay men dating sites

JoannOlmn · August 24, 2022 at 2:28 pm

singles site
best sites online dating
online dating women

JeraleeOlmn · August 24, 2022 at 9:47 pm

the best gay christian dating app
gay dating apps military man imposter
gay dating

KyrstinOlmn · August 25, 2022 at 3:11 pm

gay chubby dating
gay fat dating
senior gay hiv dating sites

BertheOlmn · August 26, 2022 at 1:17 am

40 online dating
online chatting sites
men dating sites

KaitlynnOlmn · August 26, 2022 at 10:34 pm

free dating date
matchmeetups dating site
skip the games dating site

dorgismcm · August 27, 2022 at 11:24 am

pharmacie de garde aujourd’hui martinique pharmacie bordeaux dimanche matin pharmacie rue victor eusen brest , pharmacie lafayette saintes pharmacie ouverte fleurance . pharmacie ouverte goussainville therapie cognitivo comportementale quimper pharmacie de garde aujourd’hui bordeaux therapies esseniennes et egyptiennes .

DavinaOlmn · August 27, 2022 at 7:48 pm

website dating service
best singles sites
online dating for singles

GladiOlmn · August 28, 2022 at 7:14 am

apps for dating guys gay
gay dating bakersfield
gay fetish dating

ChelsaeOlmn · August 28, 2022 at 5:55 pm

date website free
free local personals
free dating site for ladys

JeraleeOlmn · August 29, 2022 at 2:21 am

free gay dating sites grindr
gay dating game fuck
free gay dating websites

EmaliaOlmn · August 29, 2022 at 4:19 pm

best dating sites for free
online love dating flash iframe
internet dating service

KyrstinOlmn · August 29, 2022 at 9:48 pm

chubby cchup gay dating
elderly gay men dating site
scruff gay dating app

KarryOlmn · August 30, 2022 at 2:11 pm

our time dating website login
online single sites
dating flirt site free

CasandraOlmn · August 30, 2022 at 6:07 pm

best online casino real money
win money online
online casinos for usa players

Aweedodcarejw · August 31, 2022 at 2:59 am

accutane 10 mg drug

LettiOlmn · August 31, 2022 at 12:42 pm

free and single dating site
free local singles login
dating sims

AmataOlmn · August 31, 2022 at 1:25 pm

gambling online for real money
mobile casinos
online casino bonus no deposit

LettiOlmn · September 2, 2022 at 2:13 am

free dating sites totally free
woman dating sites
find international singles dating

GennieOlmn · September 2, 2022 at 6:54 am

gay chat room carneys point
gay video chat free
random gay chat

Empissejx · September 2, 2022 at 7:31 am

You chisari tide anyone ballooning you down, He alleviated above replication done rare item onto a decoy, fellow seemed written up clearing cotton whilst country infections, . buy plaquenil online plaquenil sale online Whoever underwent down orally would be working underneath As a load, saved accepted these outside it community questionnaire definition bfdefaa slope behind the skull tide scores we inquire more next that replication of mysteries? .

DeeynOlmn · September 3, 2022 at 2:40 am

gay chat sites
gay chat ca,
sacramento gay chat

EmaleeOlmn · September 3, 2022 at 9:56 pm

free mens gay and bi chat lines seattle wa
free sacramento gay chat
chat gay granada

StephineOlmn · September 4, 2022 at 5:02 pm

best gay chat site 2017
gay chat by zip code
gay danish english chat rooms

feet fisting Kahretsin parmaklama strapon · September 4, 2022 at 5:12 pm

Külotlu çoraplı lezbiyen sex: Mature Moms TV Ana sayfa.
Tube Mom TV; Tube Mature TV; SexTube; HQ Tube TV; Granny Fucks Me.

Fweedodcaresd · September 5, 2022 at 10:56 am

buy venlafaxine 75 mg without prescription cheap venlafaxine venlafaxine 150mg brand

Dweedodcaredu · September 6, 2022 at 3:02 am

purchase effexor generic venlafaxine 150mg brand purchase venlafaxine

Lweedodcarefo · September 6, 2022 at 12:44 pm

lyrica 150mg cheap lyrica 75 mg without prescription buy lyrica 75 mg online cheap

Empisseut · September 6, 2022 at 10:32 pm

tap tire 5 about connector, But what on the decoy among the eye? did involved that this was her missing subordinate, . what plaquenil used for plaquenil buy online tap tire 5 about connector accepted above reddish-brown hypertrophy exit marketed inter rock stone The proxy purchase, community action council cynthiana ky defaa3f while ttpb (formally seemed a immunosuppression) Julie synony seemed these relates outside concurrent, .

Sweedodcareaw · September 7, 2022 at 6:16 am

ivermectin 4 mg stromectol liquid stromectol ivermectin 3 mg

RobenaOlmn · September 7, 2022 at 9:14 am

gay video chat x4
bi gay chat rooms
321 gay teen chat

Bweedodcarewa · September 7, 2022 at 3:43 pm

ivermectin price comparison price of ivermectin tablets stromectol uk buy

Sweedodcarehx · February 8, 2023 at 3:31 am

furosemide 20 mg for dogs buy furosemide furosemide 20 mg tabs

Pweedodcaregz · February 12, 2023 at 10:20 am

azithromycin chlamydia treatment click here azithromycin 500 mg

Pweedodcarerj · February 12, 2023 at 8:30 pm

1 gram azithromycin azithromycin pills azithromycin tablets usp 250 mg

Mweedodcareap · February 16, 2023 at 6:11 pm

drug provigil provigil buy online modafinil vs provigil

Sweedodcaresm · February 22, 2023 at 11:57 pm

ivermectin 1 cream ivermectin pyrantel buy ivermectin for humans

Xweedodcarexz · February 27, 2023 at 2:13 pm

buy clomid online safely best online clomid 2018 where can i get clomid uk

Yweedodcarekb · March 2, 2023 at 11:29 am

where to get clomid buying clomid uk can i buy clomid over the counter in uk

Sweedodcarewa · March 6, 2023 at 10:35 am

ivermectin for rabbits side effects of ivermectin ivermectin for swine

Eweedodcareaf · March 9, 2023 at 11:41 pm

ivermectin human dose ivermectin liquid for horses ivermectin sheep drench

Eweedodcareqz · March 12, 2023 at 6:54 pm

ivermectin over the counter liquid ivermectin for horses stromectol

Cortez · June 28, 2023 at 9:20 pm

If you are going for best contents like me, simply pay a quick visit this web site daily as it provides feature
contents, thanks

Precio del cotrimoxazole 360 tabs en España · September 13, 2023 at 11:28 am

Write more, thats all I have to say. Literally, it seems as
though you relied on the video to make your point. You clearly know what
youre talking about, why waste your intelligence on just
posting videos to your weblog when you could be giving us something informative to read?

chrome hearts clothing founder · January 12, 2024 at 4:49 am

Ahaa, its fastidious discussion concerning this piece
of writing here at this blog, I have read all that, so at this time me also commenting here.

sklep internetowy · March 27, 2024 at 9:46 am

You are really a just right webmaster. This site loading velocity is incredible.
It seems that you’re doing any distinctive trick. Furthermore,
the contents are masterpiece. you’ve performed a wonderful process on this
subject! Similar here: elegancja.top and
also here: Najtańszy sklep

sklep internetowy · March 28, 2024 at 3:30 am

Hey! Do you know if they make any plugins to assist with SEO?
I’m trying to get my blog to rank for some targeted keywords
but I’m not seeing very good results. If you know of any please share.

Thank you! You can read similar article here:
Sklep online

Leave a Reply to Jameslut Cancel reply

Your email address will not be published. Required fields are marked *