Yearlong Workout: Phase II, Workout C
Sets: 2-3 Reps: 10 (each side) Tempo: 311 Rest: 60 Seconds
Hold a barbell across the back of your shoulders  and step forward a few feet with one leg. Lower your body until your front thigh is parallel to the floor . Push off from your front foot to return to the starting position. That's one rep. Complete all your reps on that side, and then switch legs and repeat.