Intermediate Lower Day Program 4

The workout

1. 1

   Standing Knee Hug to Lateral Reach

   30s

   Pull knee to chest and reach opposite arm. Mobilizes hips and spine.

2. 2

   Glute Bridge with March and Hold

   30s

   Hold each leg briefly at top. Engages glutes and core.

3. 3

   Wall Slide with Calf Raise

   30s

   Slide arms up wall while rising onto toes. Activates calves and shoulders.

4. 4

   Dumbbell Sumo Squat with Pulse

   45s

   Wide-stance squat with mid-rep pulse. Targets glutes and adductors.

5. 5

   Dumbbell Single-Leg Deadlift (Supported)

   45s

   Use chair or wall for balance. Strengthens hamstrings and core.

6. 6

   Dumbbell Side Lunge

   45s

   Step to the side and squat down. Works glutes and inner thighs.

7. 7

   Dumbbell Glute Bridge with Pulse

   45s

   Add small pulses at top. Builds time-under-tension for glutes.

8. 8

   Dumbbell Seated Calf Raise with Pause

   45s

   Pause briefly at top of each rep. Enhances calf activation.

9. 9

   Figure 4 Stretch on Wall

   30s

   Cross ankle over knee and press knee outward. Stretches outer hips.

10. 10

    Wall Calf Stretch

    30s

    Step one foot back and press heel down. Stretches calves and ankle mobility.