Wednesday - Legs

Stand with feet shoulder-width apart, positioning the barbell across your upper back and shoulders. Keep your chest up, core engaged, and back straight. Initiate the movement by hinging at the hips and bending the knees to lower your body as if sitting back into a chair. Keep your knees tracking over your toes and ensure your heels remain flat on the ground. Descend until your thighs are parallel to the floor or slightly below, then drive through your heels to return to the starting position. Maintain proper posture throughout, avoiding forward leaning or rounding the back. Use the Smith machine or power rack to guide the bar's movement, providing stability and safety during the squat.

To perform the dumbbell stiff-legged deadlift, start by standing with your feet hip-width apart, holding a dumbbell in each hand with an overhand grip. Keep your knees slightly bent throughout the movement. Hinge at your hips by pushing your hips back while maintaining a straight back and a neutral spine. Lower the dumbbells along the front of your legs, keeping them close to your body until you feel a stretch in your hamstrings. Ensure your shoulders are back and your chest is up during the descent. Once you reach the lowest point while maintaining form, reverse the movement by driving your hips forward and returning to the starting position. Focus on squeezing your glutes at the top of the movement. Avoid rounding your back to prevent injury.

Lie on a decline bench with your arms gripping the sides for support. Keep your legs straight and together, then lift them upward by engaging your lower abdominal muscles, raising your legs toward the ceiling. Lower your legs slowly back to the starting position without letting them touch the bench, maintaining control throughout. Keep your core engaged and avoid swinging or using momentum. Focus on a slow, controlled movement to maximize abdominal activation.