One move
Bodyweight Squats
How to read ahead. Do to go one move at a time.
Stand with feet shoulder-width apart, lower down as if sitting into a chair, then drive back up through your heels.
Option. Hold dumbbells at your sides or at shoulder height to add resistance. Iron pumper: pause at the bottom for 2–3 seconds, or elevate the heels slightly for more quad emphasis only if ankles and knees stay happy. Tempo work (3-second eccentric) builds control without extra load. Shorten the range or sit to a chair if the knees or the low back complain.
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1
Stand tall with feet shoulder-width apart, toes slightly turned out.
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2
Brace your core and keep your chest lifted and shoulders back.
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3
Push your hips back and bend your knees to lower as if sitting back into a chair.
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4
Lower until your thighs are parallel to the ground or as low as feels comfortable.
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5
Drive through your heels to stand back up, squeezing your glutes at the top.
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6
Keep your knees tracking over your toes throughout the movement.
The ladder
Top of the range twice. Then slow it down. Then the next one.