Winter Arc

Box / Vertical Jumps

Stand tall, dip slightly, jump as high as possible. Land softly with bent knees.

"Jump fast, land quiet."

Back Squat

Bar on upper back, sit down between your hips, stand back up under control. 5 rep lower, 3 rep mid, then 1 rep topset. Don't forget a backoff set 3 reps that's 82% of topset that day.

"Sit between my hips and stand tall."

Bulgarian Split Squat

One foot behind you on a bench, squat down on the front leg.

"Front leg works, back leg just helps."

Front-Foot-Elevated Split Squat

Front foot on a small platform, drop back knee toward floor.

"Front leg works, back leg just helps."

Tibialis Raises

Lean against wall or use tib bar, lift toes toward shins.

Bent-Knee Calf Raises

Rise onto balls of feet with knees bent.