Intermediate Lower Day Program 5

The workout

1. 1

   Wall Sit with Arm Swings

   30s

   Hold wall sit and swing arms across body. Warms quads and shoulders.

2. 2

   Kneeling Hip Hinge

   30s

   Hinge at hips from kneeling position. Primes hamstrings and glutes.

3. 3

   Standing Hamstring Sweep

   30s

   Sweep leg forward while reaching down. Stretches hamstrings and calves.

4. 4

   Dumbbell Front Rack Split Squat

   45s

   Hold dumbbells at shoulders in split stance. Targets quads and core.

5. 5

   Dumbbell Staggered-Stance RDL

   45s

   Offset foot position for hinge. Builds unilateral hamstring strength.

6. 6

   Dumbbell Elevated Side Step-Up

   45s

   Step laterally onto raised surface. Engages glutes and abductors.

7. 7

   Dumbbell Glute Bridge with Band Abductions

   45s

   Bridge while pulsing knees outward. Trains glutes and hip abductors.

8. 8

   Dumbbell Standing Heel Raise with Hold

   45s

   Pause at top of raise. Strengthens calves and foot control.

9. 9

   Kneeling Hamstring Stretch

   30s

   Sit back with front leg extended. Targets hamstrings.

10. 10

    Wall Quad Stretch

    30s

    Press foot against wall behind. Stretches front of thigh and hip.