Get BACK to SQUATS.

There are several types of 'Squats' we included in our program, all of which have been highlighted in previous entries. The 'Back Squat' is by far the best exercise for improving 'absolute' strength. Not only does this movement improve lower body power, but it also helps strengthen the core and muscles in the back and shoulders. Here's a review of the squat variations we perform at LALANNE FITNESS...
Air-Squat, Back Squat, Front Squat, Overhead Squat!

The “slow lifts”—the squat, the press, the deadlift, and the bench press—form the basis of any effective program to improve strength. And strength is very important. It is the difference between a very successful varsity athlete and a bench warmer, an independent older person and a nursing home resident, a correctly chosen gym membership and a waste of money.-Mark Rippetoe

Workout of the Day
"BROOMSTICK MILE"
For time:
Run 400m
50 Back Squats
50 Front Squats
50 Overhead Squats
Run 400m
50 Press
50 Push Press
50 Push Jerk
Run 400m
50 Squat Clean
Run 400m
50 Snatch

"If you can imagine it, you can achieve it; if you can dream it, you can become it." -William Arthur Ward