Legs

Muscles covered:

Quadriceps, hamstrings, calves, tibialis, hip flexors

A progression to the Pistol Squat: (also need leg compression work to keep your leg up)

•  [Partial ROM (stopping at a certain point)](https://www.youtube.com/watch?v=80__AHHzTr4)  
  -      Chair  
        -      Foot Stool  
              -      Floor  
        -      [Assisted (Holding a pole, chair, counter, a thing) to assist you in controlling your way down to the floor.](https://youtu.be/d7SLe_ubwy4?t=31)  
        -      Pistol  
              -      [Normal](https://youtu.be/0SN8ZaxOBpA?t=34)  
              - Jumping
              -      [Dragon](https://www.youtube.com/shorts/23G0GvIeLI4)
          - Shotgun
  

"Hamstrings" / Hinge

Deadlifts

Targeting the posterior chain and the quads as well.

• How to Deadlift - from Stronger by Science

Stiff-Legged Deadlift

Emphasizing more of the hamstrings.

Alternative to Free Weights

Nordic Hamstring Curl (NHC) Progression

• Reduced ROM
  * If you have some sort of box/bench/sturdy chairs.
  * You use them to slowly get lower and lower to the ground.
• Assisted
  * Can use a long pole or a band.
• Full

"Quads"

Squats

• Also glutes.
• Exercises bolded and highlighted are able to be weighted as well, making indefinitely progressable.

Bodyweight

• Jackknife
• Assisted
• Half
• Counter-balanced
• Parallel / Chair Squats (Small ROM)
• Full
  • Can of course be weighted.
  • How to Squat - from Stronger by Science

Further Progressions

Can be progressed or just add weight indefinitely. Just put the word squat at the end of each exercise in your head.

Sissy Squat -> Reverse Nordic Curl

Rectus Femoris included - which squats do not cover - but only Quads so no Glutes / requires an exercise for the Glutes.

• Sissy Squat Progression.
  1. Assisted Sissy Squat holding a pole/bar/furniture.
  2. Full
  3. Deficit
  4. Weighted whilst assisted for balance.
• Reverse Nordic Curl (RNC) Progression if you want to also make it weighted.
  1. Partial
     • Gradually go deeper and deeper. You can use a bench behind you for this, then go farther away from it over time.
  2. Full
  3. Weighted

Lunge-like

• Bodyweight Bulgarian Split Squat
• Walking Lunges
• ATG Split Squat: 5 sets of 5 reps per side with 30-second breaks between each
• Cossack
  • Gradually increasing how wide your stance is.

One-Leg Focused

• Narrow
• Step-Ups
  • Stepping up higher and higher.
    -Shrimp Squats if you don’t have a raised platform.
  • Progression
    1. Skater Squat
    2. Full Shrimp Squat
    3. Feet-Touch
    4. Knee-Touch
    5. 1 Hands Held
    6. 2 Hands Held
• Pistol Squat (PS) Progression - Pre - Renegade
  - Partials - Full PS
  - Post - Prison (behind your head)
  - Crossed-Legged
  - Dragon
  - Jumping

Plyometrics

• Box Jumps
• Burpee Variations* (combined with a squat jump)
• Running Jump

Calves

1. Partial (Floor)
   1. Weighted
   2. Resistance Bands
2. Full (on stairs/off a block/against a wall (refer to KOTGuy))
   1. Weights
      1. Free Weights / Machine
   2. OR Single Leg

• Can use resistance bands to make them harder if no other option is available