# 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](https://www.strongerbyscience.com/how-to-deadlift/)

### Stiff-Legged Deadlift
Emphasizing more of the hamstrings.

### Alternative to Free Weights
 
#### Nordic Hamstring Curl (NHC) Progression 
- [ ] [Reduced ROM](https://youtu.be/6NCN6kOagfY?t=194)  
      * 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.](https://youtube.com/shorts/ZvP2MZYRoMo?feature=share)  
- [ ] [Full](https://youtu.be/DQQleh4xUjU?t=83)
## "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](https://youtu.be/Y_M50iyrd3U?t=42)
	- ***Can of course be weighted.***
	- [How to Squat - from Stronger by Science](https://www.strongerbyscience.com/how-to-squat/)

#### 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](https://www.youtube.com/watch?v=kSQMaXVAXQc). 
	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](https://youtu.be/hPlKPjohFS0)
- [Walking Lunges](https://youtu.be/Z6R8A5tcrTc)
- 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](https://youtu.be/Qam8p1aTxRQ?t=45)  
	- Stepping up higher and higher.  
-[Shrimp Squats](https://youtu.be/TKt0-c83GSc) 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](https://www.youtube.com/watch?v=mUYJqe_sJFE)\* (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