Lower A (Knees & Quads)

• Theme: Knee Ability (Knees Over Toes). Build knees that love deep range — no back squat, no deadlift.

🛷 Prep (~6–8 min)

• Backward Sled Drag or backward incline-treadmill walk · 3–5 min · the #1 KOT knee builder
• Tibialis Raise — 2 × 20–25

🦵 Work

• ATG Split Squat — 3 × 6–10 / leg · primary knee builder, knees-over-toes
• Front Squat — 4 × 5–8 · 2–3 RIR · main bilateral squat (upright, core, hip mobility)
• Bulgarian Split Squat — 3 × 8–12 / leg move this to Saturday
• Sissy Squat — 2–3 × 10–15 · VMO / knee
• Standing Calf Raise — 3 × 10–15 · full range