# @thetrainingmanual on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/CW2UEHUqd6t
- **Gondola URL:** https://gondola.cc/posts/21676533-thetrainingmanual-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/1522038681.jpg
- **Posted:** 2021-11-29T05:50:27.000+00:00
- **Account Owner:** Peter O Reilly (@NBALive_TV) — https://gondola.cc/NBALive_TV

## Caption

💥Become Explosive💥 Tag Someone Who Wants To Be More Athletic👣 
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Follow TheTrainingManual for daily fitness/nutrition tips and education📚
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Read👁
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1️⃣ The squat serves as the foundation for all lower-body exercises. So if you want the best results, you need to spend time in a squat position daily. This doesn’t mean you need to squat heavy or even underload every day.
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But it does mean you need to 1) accumulate as many reps as possible of the squat, and 2) spend as much time as possible in a deep squat position.
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To start, I recommend squatting under load three times per week. As for the other days, you should do bodyweight squats and squat mobility work like spending 5-to-10 minutes in a deep squat.
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It doesn’t have to be more complicated than that. I like to rotate between barbell front squats, barbell back squats, box squats, and goblet squats.
Be sure to mix the load and rep scheme within the same week or every couple weeks to prevent plateaus.
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2️⃣⁣ Deadlifting isn’t for everyone. But if you can do it safely and without pain, I highly recommend you deadlift at least once per week.
It’s a total-body strength and muscle builder and it adds slabs of meat to your back, hips, and hamstrings. This extra strength and muscle provides the balance your body needs to look and perform better.
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If you can’t make it work with conventional or sumo deadlifts, try trap bar deadlifts or rack pulls instead.
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3️⃣ The split squat is a unilateral leg exercise that increases lower body strength, muscle hypertrophy, balance, and stability.
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4️⃣ The sissy squat is a top exercise for building quads, working on your hip flexors and strengthening your core simultaneously. It involves locking your feet in a fixed position and leaning right back, with the tension on your thighs, before bringing yourself up again.
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## Stats

- **Views:** 0
- **Likes:** 1,868
- **Shares:** 0
- **Comments:** 4

## Credits

| Name | Username | Profile | Role |
| --- | --- | --- | --- |
| Peter O Reilly | @NBALive_TV | https://gondola.cc/NBALive_TV | Photo Editor |

## Tags

pullday, shoulderworkout, hamstrings, flexiblity, glutes, bouldershoulders, yogi, rowing, pushworkout, backworkouts, shoulderday, yogaformen, hypertrophy, deltoids, back, backworkout, squats, mobilitywod, bodybuilding, deadlift, squat, yoga, pushpulllegs, backday, deltsworkout, fitness, workout, physicaltherapy, legday

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