Advanced Lower Body A: Front Rack Bulgarian Split Squats & Staggered RDL

The workout

1. 1

   Wall-Supported Hip Opener

   30s

   Open hips dynamically while supported. Preps hips and glutes.

2. 2

   Banded Lateral Step-Outs

   30s

   Step side-to-side against band tension. Activates glutes and abductors.

3. 3

   Dynamic Lunge to Hamstring Stretch

   30s

   Flow from lunge into straight-leg stretch. Mobilizes full posterior chain.

4. 4

   Front Rack Dumbbell Bulgarian Split Squat

   3 × 10

   Hold dumbbells at shoulders. Unilateral quad and glute builder.

5. 5

   Staggered-Stance Dumbbell RDL with Row

   3 × 8

   Add row at bottom. Combines posterior chain and upper back.

6. 6

   Dumbbell Sumo Deadlift High Pull

   3 × 10

   Explosive pull from wide stance. Hits glutes, hamstrings, and shoulders.

7. 7

   Dumbbell Glute Bridge March on Box

   3 × 10

   Bridge from elevation and alternate legs. Increases glute and core demand.

8. 8

   Dumbbell Standing Heel Raise with Tempo

   3 × 15

   Slow eccentric and hold at top. Builds ankle stability and calf strength.

9. 9

   Half-Kneeling Quad and Hip Stretch

   30s

   Tuck pelvis and shift forward. Opens hip flexors and quads.

10. 10

    Seated Single-Leg Hamstring Stretch with Reach

    30s

    Reach for foot with straight leg. Lengthens hamstring and calf.