Advanced Lower Body I: Front Rack Tempo Squat & Single-Leg Glute Bridge

The workout

1. 1

   Wall Sit with Band Chest Opener

   30s

   Hold wall sit and open band at chest. Engages legs and posture.

2. 2

   Walking Hamstring Sweep with Reach

   30s

   Sweep and reach toward toes. Mobilizes posterior chain.

3. 3

   Standing Hip CARs

   30s

   Controlled hip circles. Improves mobility and stability.

4. 4

   Dumbbell Front Rack Tempo Squat

   3 × 8

   Lower for 3 seconds. Builds quad strength and control.

5. 5

   Single-Leg Dumbbell Glute Bridge with Hold

   3 × 10

   Hold top position. Isolates glutes unilaterally.

6. 6

   Crossover Dumbbell Step-Up

   3 × 10

   Step over and up laterally. Activates adductors and glutes.

7. 7

   Feet-Elevated Hamstring Walkout with Dumbbell

   3 × 10

   Add resistance and walk heels out. Targets hamstrings and core.

8. 8

   Wall-Supported Tibialis Raise with Dumbbells

   3 × 15

   Raise toes with dumbbells. Builds lower leg durability.

9. 9

   Elevated Glute Stretch with Twist

   30s

   Cross ankle and rotate torso. Releases glutes and spine.

10. 10

    Wall Calf Stretch with Overhead Reach

    30s

    Lean into wall while reaching overhead. Stretches calves and sides.