Squat Assistance & Weak Point Day

Hold the barbell at shoulder level in front of your body and squat to engage the quadriceps.

Focus on hamstring engagement by lowering the barbell with a slight knee bend while keeping the back straight.

To perform glute kickbacks, start on all fours on a mat with your hands directly under your shoulders and knees under your hips. Engage your core to maintain a neutral spine. Keeping your knee bent at 90 degrees, lift one leg towards the ceiling, squeezing your glutes at the top of the movement. Ensure that your hips remain square to the ground and avoid arching your back. Lower your leg back to the starting position without letting it touch the ground, and repeat for the desired number of repetitions before switching to the other leg.

Hold a plank position on your forearms to engage the core muscles.

Stand upright with feet hip-width apart, ensuring balance. For standing calf raises, lift your heels off the ground by pushing through the balls of your feet, engaging your calf muscles, then slowly lower back down. For seated calf raises, sit on a bench or chair with feet flat on the ground, place weight on your knees if desired, then raise your heels by pushing through the balls of your feet, and lower back down slowly. Keep your knees slightly bent or straight depending on variation. Maintain a controlled movement, avoid bouncing, and focus on squeezing the calf muscles at the top of the movement.

Kneel holding ab wheel, roll forward extending body, roll back contracting abs.

To perform reverse hyperextensions, lie face down on a hyperextension bench with your hips positioned at the edge. Secure your legs under the pads or supports. Keep your arms crossed over your chest or behind your head. Engage your glutes and lower back muscles to lift your legs and hips upward, extending your hips and legs behind you in a controlled manner. Avoid using momentum; focus on muscle engagement. Slowly lower your legs back to the starting position, maintaining control throughout. Keep your neck in a neutral position and avoid overarching your lower back during the movement.

Stand upright with a dumbbell in each hand, arms fully extended at your sides. Step forward with one leg, lowering your hips until both knees are bent at approximately 90 degrees. Keep your torso upright and your front knee aligned over your ankle. Push through the heel of your front foot to return to the starting position. Repeat on the other leg. Maintain proper posture throughout to avoid knee or back strain. This exercise primarily targets the quadriceps and glutes, with secondary engagement of the hamstrings and calves.