Nathalie k from Chigwell, Essex United Kingdom
Compound lower body exercises. Deadlift, squat front +back and Lunges. Rep range 6-8 with progressive load. This program has challenged my lower body at a level I had not before embarking on STS.. I would recommend it to anyone willing to safely train on his/her own at home, lifting a weight comparable to Gym loads. Equipment needed are weighted vest and squat rack. i personally did found the use of both weighted vest and Squat rack very very useful. I added a weighted vest while doing deadlift and this challenged my upper body even more. Cathe cueing was excellent and she provided various options using weighted vest only or squat rack, I did not found the rest time boring. I felt I needed it to stretch my muscles. My heart rate was really high for the load I selected. Music was great. I liked the one played during lunges very much :-) For the fact that this the only squat program for home exercisers professionally made with many excellent form pointers, I am rating it excellent.
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