Anatomy Fitness LLC

IF YOU WANT A BETTER SQUAT, DON’T JUST SQUAT MORE.

These 3 exercises are almost always in my programs because they improve the key areas that often limit squat strength, depth and control.

1. Calf Raise
Strong calves are important for more than just aesthetics. They help improve ankle strength and stability, control the tibia as the knee travels forward, and give you a stronger base at the bottom of the squat. Better ankle function usually means better control, better knee tracking and a more stable squat.

2. Split Squat
The split squat exposes weaknesses that bilateral squats can hide. It builds unilateral leg strength, improves hip stability, challenges ankle and knee control, and helps reduce left-to-right imbalances. It also improves your ability to produce force from each leg individually.

3. 45° Back Extension
A strong squat needs a strong posterior chain. The 45° back extension strengthens the glutes, hamstrings and spinal erectors, which helps you maintain torso position, control the eccentric and drive harder out of the bottom without folding forward.

That’s why these exercises keep showing up in my programs.

Improve the weak links and the big lifts usually follow.

Back from holiday = FOOD first.

Before chasing harder training, more cardio or new programs…

Get the basics back in place:

Protein . Quality food. Digestion. Meal structure. Consistency.

Build the foundation first. Then push performance.

Family time is always precious time. ❤️
Montenegro 🇲🇪 → Serbia 🇷🇸

No deadlines. No rushing.
Just family, food… and somehow eating every 2 hours. 😂

Best kind of reset. ❤️

🇲🇪 ❤️

Montenegro 🇲🇪

Exactly the reset I needed.

Quality time with family.

No rush. No deadlines. No pressure.

Lots of sleep, good food, a few solid training sessions, and time to simply slow down and enjoy the moment.

Sometimes progress isn’t about doing more.

Sometimes it’s about recovering, reconnecting, and coming back with a full battery.

Thank you, Montenegro. ❤️

HEAVY SHRUGS — DO THEM RIGHT

If you want bigger, stronger traps, stop half-repping your shrugs.

• Go heavy, but never at the expense of range of motion

• Drive the shoulders up — don’t just “hold” the weight

• Think: shoulders to ears every rep

• Control the lowering phase for 2–3 seconds

• Let the traps fully stretch at the bottom

• Pause and squeeze hard at the top

• No bouncing with knees or hips

• Try unilateral shrugs for better scapular control

• Farmer’s walks = perfect complement for isometric trap loading

• Don’t ignore lower traps \(Trap\-3 work matters\)

• If your ROM shrinks to a few centimeters, the weight is too heavy

It’s not going to be given to you.

Fat loss isn’t awarded for wanting it.

Strength isn’t built by hoping for it.

Results come from consistently doing the basics exceptionally well:

• Train with intent.
• Get stronger over time.
• Eat quality food.
• Recover properly.
• Repeat for months,years,not days.

The leanest physiques are usually built on a foundation of strength. Every rep, every meal, and every night of sleep is a vote for the person you’re becoming.

Earn your results. No shortcuts. Just consistent ex*****on.