Skater Squat
Overhead Squats in Resistance Band
Doing squats with a resistance band engages the muscles differently than with weights in the sense that the band produces more resistance as it continues stretch. With weights, such as dumbbells and barbells, the resistance remains the same throughout the repetition because you only have to work against gravity.
Targeted Muscles: Gluteus Maximus, Hamstrings. Quadriceps
Key Points:
- Keep your back arched, feet flat and core tight
- Stand on the band so that it is under both of your heels
- Hold the band overhead with a wide grip – outside of shoulder width
- Squat ass-to-the-grass using full range of motion
- Drive your heels through the floor to ascend
Jumping Split Squats
Jumping squats are one of the most effective ways to unlock fast-twitch muscle fibers and create explosive power in the legs. Best worked in at the end of a legs sessions as your very last exercise.
Targeted Muscles: Gluteus Maximus, Hamstrings, Quadriceps
Key Points:
- Keep your chest high, back straight & core tight
- Take a split stance
- Squat down until your back knee touches the floor and then jump as high as you can
- Land gently – be soft on your joints
- Hold dumbbells by your sides to advance
Try the beginners version here: https://immortal-training.com/elevated-db-split-squat-2/
Ballistic Jump Squats
BALLISTIC JUMP SQUATS
Use ballistic jump squats to build explosive power in the lower body, or as a bootybuilding technique to build amazing glutes! 👌🏾😉
Targeted Muscles:
- Gluteus Maximus
- Hamstrings
- Quadriceps
Key Points:
- Keep your chest high, back straight & core tight
- Feet should be just outside of shoulder width
- Squat ass-to-the-grass, bounce a quarter of a repetition three times, jumping as high as you can on the third
- Use full power on each jump squat
- Land softly
Learn about the benefits of jump squats here: https://www.yourworkoutbook.com/squat-jumps/
Try this variation!: https://immortal-training.com/box-jumps/
Goblet Cable Squat
GOBLET CABLE SQUAT
The goblet squat is a great move for beginners that are just learning how to squat. It can also be done with kettle bells and dumbbells just the same, so it is a very versatile exercise.
Main Muscles: Hamstrings, Gluteus Maximus, Quadriceps
Key Points:
- Keep your back straight, chest high & core tight
- Stand over the cable
- Hold the close grip attachment on the heels of your palms in front of your chest
- Squat ass-to-the-grass
- Push through the heels to drive yourself upwards
For more variations go here:
https://immortal-training.com/goblet-squat/
Dipping Calf Raises
Calf raises are the best way to tone and develop the lower half of your legs. I recommend starting with bodyweight before progressing your calf raises on to the dipping belt.
Muscles Targeted: Calves
Main Objectives:
– The edge of the box should be in the arches of your feet to prevent you from pushing through the toes
– Bend over, keep your bottom up and back arched
– Hold the bench only to balance
– Begin with your heels touching the floor, or as close to it as possible
– Stand on your tippy toes without rocking yourself forward
– Keep your ass further back than your heels at all times
– Use full range of motion
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