Barbell Front Squat
Bring your arms up under the bar with palms facing up. Rest the bar on top of the deltoids while grasping the bar for total control. Lift the bar first pushing with your legs and at the same time straightening your torso. Position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking in front of you. Keep your back straight.
Slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes less than 90 degrees (which is the point in which the upper legs are parallel to the floor).
Raise the bar by pushing the ground mainly with the middle of your foot as you straighten the legs again and go back to the starting position. Repeat the exercise according to the training plan.