Mastery 1 · Legs & Knees

Quad · Shin · Knee armor — 4 movements, ~20 min, no equipment (office step optional)
✅ Every demo vision-verified · ATHENA
🎯 4 movements · 40s between moves · 90s between rounds · 3 rounds
Mastery rule: the SAME movements every week. Improve one variable at a time (more reps → slower tempo → deeper range → less rest) before moving on.
1

Hackenschmidt Sissy Squat

Quad · Knee tendon
Hackenschmidt Sissy Squat
3 × 8–10
The quad-and-knee-tendon builder — a deep, controlled negative on the front chain.
  1. Hold a wall/step for balance
  2. Knees travel forward as you lean back
  3. Descend slow, drive up through the quads
Mastery ladder: Less support each week. The goal: a smooth, unassisted sissy squat.
Progress it: Harder: one hand off the wall, then none.
2

Tibialis Anterior Wall Raise

Shin · Knee stability
Tibialis Anterior Wall Raise
3 × 15
The forgotten shin muscle that stabilizes the knee and ankle — anti-injury insurance.
  1. Back flat against a wall, feet ~30cm out
  2. Flex toes toward the shins
  3. Rise onto the heels, control down
Mastery ladder: Feet further from the wall each week. 15×3 with max range = shin armor.
Progress it: Harder: feet further out or a slower 3s tempo.
3

Slant-Board Poliquin Step-Up

VMO · Knee tracking
Slant-Board Poliquin Step-Up
3 × 10 / side
The Poliquin step-up fires the VMO (inner quad) that tracks the kneecap — your office step works as the board.
  1. Heel of the front foot planted, toes straight
  2. Drive up through the front heel — don't push off the back foot
  3. Slow 3s lowering
Mastery ladder: Same step height every week; master the slow lowering, then go one board higher.
Progress it: Harder: taller step or a slower 3s descent.
4

Deep Squat Hold

Ankle · Hip mobility
Deep Squat Hold
3 × 30–45s
Own the bottom of the squat — the mobility base for every leg move.
  1. Feet ~shoulder-width, toes slightly out
  2. Sink to full depth, chest up
  3. Drive elbows between knees, stay tall
Mastery ladder: Add 5s per week. A rock-solid 60s deep hold = ankle + hip mastery.
Progress it: Harder: longer hold or shift weight side to side.