Friday - Legs

Stand on a resistance band with feet hip-width apart, holding the band handles or ends with an overhand grip. Keep your legs slightly bent at the knees and your back flat. Hinge at the hips, pushing your hips backward while maintaining a straight back, and lower the torso until you feel a stretch in your hamstrings. Keep the bar or band close to your legs throughout the movement. Engage your glutes and hamstrings to return to the starting position by driving your hips forward. Maintain a neutral neck and look forward throughout. Focus on controlled movement and avoid rounding your back.

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.