Advanced Legs C: Pause Back Squat & Lateral Lunge with Pulse

The workout

1. 1

   Dumbbell Heel Elevated Goblet Squat

   30s

   Hold dumbbell and squat with heels on plates. Targets quads and ankle mobility.

2. 2

   Side-Lying Clamshell with Band

   30s

   Lie on side and lift top knee. Activates glute medius.

3. 3

   Toe Touch to Reverse Lunge

   30s

   Reach to toes then step back into lunge. Dynamic hamstring and hip warm-up.

4. 4

   Barbell Pause Back Squat

   45s

   Pause at bottom of squat. Enhances control and power out of hole.

5. 5

   Dumbbell Lateral Lunge with Pulse

   45s

   Lunge to side and pulse at bottom. Works adductors and glutes.

6. 6

   Barbell Good Morning

   45s

   Hinge with bar on upper back. Strengthens hamstrings and lower back.

7. 7

   Dumbbell Step-Through Lunge

   45s

   Step forward and then backward in one motion. Trains balance and endurance.

8. 8

   Barbell Front Squat to Calf Raise

   45s

   Combine front squat with heel raise at top. Adds calf engagement.

9. 9

   Half Kneeling Hamstring Stretch

   30s

   Extend front leg and hinge forward. Stretches hamstrings.

10. 10

    Standing Calf Stretch on Step

    30s

    Drop heel off step to stretch calf. Hold and repeat.