 Hey this is the Wing Chun Kid on the Wing Chun Kid channel and we're going to show you Bruce these five exercises for his legs and calves. All right, here we go. Squat. Stand with your feet approximately shoulder width apart and your toes pointing to the front. With a barbell supported across the shoulders behind your neck, bend your knees and lower yourself until your thighs are parallel to the ground. Immediately return to the upright position. Inhale deeply just prior to the knee bend and exhale as you come to the upright. Fill the lungs a couple of times before each repetition. The back must be kept flat and your glutes should never come up first. On no account must the back be allowed to sag. The heels must remain on the ground at all times. Reps 8 to 12. Note can be done with dumbbells. Heel raise. Stand with the toes a few inches apart supported on a block of wood, two thick books, or anything suitable for raising the toes three or four inches on a steady base. Lower the heels just slightly off the ground. Raise and lower the heels at a steady pace, rising as high as possible on the toes so that there is a full range of movement at the ankles. Reps 8 to 12. Note increase difficulty by holding extra weights. Jumping squat. Warning has potential to cause injury. Put a barbell across your shoulders and lower yourself into a full squat position as in the standard squat. At this point, however, you should rise very quickly and jump slightly. Reps 8 to 12. Note decrease difficulty by using dumbbells or by removing weights altogether. Front hook side kicks. Bring your knee up and kick directly straight by snapping your foot up. Move your knee to a 45 degree angle and stomp with your foot turned sideways. Now stomp or kick to your side with your foot turned sideways. Try to keep your upper body upright and try not to let your foot touch the ground in between kicks. Try to add a quick snap at the end of the kicks. Reps 10 per side. Note make sure you are in a clear area. Increase difficulty by increasing the height of the kicks. Straddle squat. Straddle a heavy barbell with the right foot advanced and the feet about 24 inches apart. Using a grip slightly wider than shoulder width, grasp the barbell with your right hand in front of the body and left hand to the rear. Keep your trunk erect and bend at the hips and knees. Stand up with the weight keeping the arms locked at the elbows. Straighten the knees and hips and hold the trunk in the upright position. Maintaining the erect position of the trunk, bend the knees to lower the body about four inches. Restraining them without a pause. Reps 5 to 8 per side. Note can also be done with dumbbells and try not to lean your trunk forward.