Legs

Begin by positioning a barbell across your upper back and standing with feet shoulder-width apart. Keep your chest up, core engaged, and shoulders back. Initiate the squat by pushing your hips back and bending your knees, lowering your body until your thighs are parallel to the floor or slightly below. Pause at the bottom position for 2-3 seconds, maintaining tension and control, ensuring your knees track over your toes. Then, drive through your heels to return to the starting position, fully extending your hips and knees. Throughout the movement, keep your back flat and avoid any rounding or excessive forward lean. Focus on controlled movement during both the descent and ascent, emphasizing the pause to increase time under tension and improve strength and stability.

Stand with your back facing a bench or elevated surface. Place the top of your right foot on the bench behind you, keeping your other foot flat on the ground about two feet in front. Keep your torso upright, core engaged, and chest lifted. Lower your hips by bending your front knee until your thigh is parallel to the ground or slightly below, ensuring your front knee stays aligned over your toes. Push through your front heel to return to the starting position. Maintain proper posture throughout, avoiding leaning forward or arching your back. Switch legs and repeat. Keep movements controlled and steady, focusing on balance and muscle engagement.

Perform standing calf raise with a barbell or a dumbell. Use a single leg if using a dumbbell.