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

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