- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach the rack just before parallel 
- Pause then stand back up

Barbell front squat + Heels elevated w/ pause

- Holding onto a bar for assistance 
- Lift onto your tip toes
- Lower your body into a squat by bending your knees and lean your body forward 
- Stay in your tip toes the whole way through 
- Use your legs to push your body up using the bar to help guide you

Bar Assisted Sissy squat

QUAD FOCUSED

⚡️HEAVY SETS
⚡️GO AS HEAVY AS YOU CAN FOR 5 REPS

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

⚡️TRY THIS WITHOUT WEGHT FIRST 
ADD WEGHT ONCE UOU GET THE MOVEMENT DOWN

- Grab a band and anchor it to a rack 
- Start with the band behind your each knee  - Hold the kettlebell directly in front of your chest
- With feet slightly wider than shoulder width press hips back and lower down until parallel 
- As you come up slowly push your knees back creating tension on the band as you stand

Spanish Squat

SQUATS & BANDS

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

- Start with your back foot on top of an elevated surface and a dumbbell in each hand
- Slightly hinge your upper body forward
- Lower down pushing your hips back slightly
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up - Complete desired reps then repeat on the opposite side

Dumbbell bulgarian split squat - leaning forward

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

⚡️Try your hardest to stick to 45 sec rest times in between sets

Reverse lunge + Air Squat

- Start in a table top position 
- Lift up your leg and thread it under your body 
- lift your hand and lean on the opposite shoulder as you extend your leg 
- Tuck your body as you bring your leg back under your body to the table top position

B-Boys

- Start in a high plank or push-up position 
- Elevate one leg and tuck it into your chest 
- Extended that same leg back and up 
- Push your body back placing your head in between your shoulders 
- Move your body and leg back to the starting position and repeat 
- One side at a time

Three legged dog

BODYWEIGHT ONLY

STRONG & POWERFUL
Quads Glutes Hamstrings & core

YOU VS YOU
Quad heavy Glutes w/ Core

CHALLENGE ACCEPTED 
Quad heavy hams & core

GRAB YOUR ANKLES
Quads and Core

Dany

THIS IS GOING TO HURT
Quads hams & core

IT’S YOUR WORLD
Quads Hams & Core

please upload more workouts, they are great!!! thank you.

Daniel

Great workout bro! Them legs be shaking 😜

Luis

Denise Aguiar

CAN YOU SPELL LEG DAY?
Quads hamstrings & core

DEAD MAN WALKING 
Hamstring & Glute heavy core

It was great ..next workout upload please?

STRONG & POWERFUL Quads Glutes Hamstrings & core

More workouts from Cruz Salgado Jr