- Holding barbell in front rack position, lower into the bottom of a squat
- Stand up out of squat to full extension
- Repeat for reps

Front squats (Barbell)

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Preform all reps on one side before bringing feet back to center

Barbell lunges

- Place your back foot on an elevated surface 
- Come down until you reach half of a rep, pause for 1-2 seconds. Drop even lower until both legs are at 90 degrees, pause for 1-2 seconds. Repeat
- Push through your front leg to come up

Bulgarian split squat (pause reps)

- Jump on to the box using your arms for momentum 
- Land softly on the box
- Stand up

Jump squats (box jumps)

- Raise your heels
- Engage your calves 
- Focus on the mind muscle connection

Calf raises (toes inward)

Week 3 (Day 5)
Legs

Steve

Week 1 (Day 1)
Legs

Debadry Basak

Kevin

Week 1 (Day 2)
Chest/Shoulders

Awesome brother! You have inspired me. I'm excited about changing my body.

Push up on the bench had people looking at me like I was crazy.

Week 3 (Day 5) Legs

More workouts from Cole Shaffner