Help Getting Stronger

[amat]

OK cool, thank you. One question though, keep your legs straight and jump? Does that mean to just jump flatfooted? And not to bend your knees? That's pretty hard and gets me very little lift but I can see how it helps the calves. Also should I be bouncing or should I be resetting my feet every time? This was the easiest part of the workout for me so I'm just seeing if I'm doing it right thanks. and man, I haven't done wall sits in a long time. damn by the 3rd set my legs literally felt like spaghetti noodles.

Also I've been suggested whey protein before I might take a trip to GNC to grab some.