Calendar
Legs
Single leg squats with a little weight
1-3 reps, 3+ sets,
Front Squats
10 reps +
3 ways to add challenge
Weight
pause front squats
Good mornings
10kg
17kg x 8
Overhead long lunges
10kg overhead
keep back leg straight as possible
Pistol Squat with weight on elevated surface
Front Squats
Weighted Good Mornings
Overhead Lunges
Pull & Frogs
Rings high, on toes chins
3-4 x 3-5 reps
Bent over barbell Rows
3 x 8-10 reps