Intermediate Lower Day Program 2

The workout

1. 1

   Bodyweight Curtsy Lunge with Reach

   30s

   Step back at an angle and reach forward. Warms hips and glutes.

2. 2

   Standing Glute Kickbacks

   30s

   Extend leg straight back while standing. Activates glutes.

3. 3

   Dynamic Toe Touch Walkout

   30s

   Walk hands out and back while keeping legs straight. Stretches hamstrings and engages core.

4. 4

   Dumbbell Goblet Squat to Pulse

   45s

   Perform a goblet squat with a pulse at the bottom. Targets quads and glutes.

5. 5

   Dumbbell Kickstand Deadlift

   45s

   Use one foot back for support. Strengthens hamstrings and improves balance.

6. 6

   Dumbbell Lateral Step-Up

   45s

   Step sideways onto elevated surface. Works glutes and inner thighs.

7. 7

   Dumbbell Glute Bridge with Band Pulse

   45s

   Bridge with band resistance and pulse at top. Builds glute endurance.

8. 8

   Dumbbell Toe Raise

   45s

   Lift toes while standing with dumbbells. Strengthens tibialis anterior.

9. 9

   Kneeling Quad Stretch

   30s

   Hold foot behind in kneeling position. Stretches quads and hips.

10. 10

    Crossed-Leg Hamstring Fold

    30s

    Cross legs and fold forward. Stretches glutes and hamstrings.