Day —Tuesday — Lower A (Knees & Quads) + Saturday — Lower B (Hinge & Posterior)
What & why
Calf strength + ankle/Achilles resilience through a complete stretch-to-contraction range (ATG style) — not the tiny bouncy reps most people do. Supports knees, jumping, and sprinting.
Cues
Balls of the feet on a step, sink into a deep stretch at the bottom, rise to a hard contraction on the toes, pause. Slow and full.
Programming
3 × 10–15. Single-leg or loaded (DB/barbell/machine).
How to progress
Double progression; emphasize the bottom stretch. → Progression