Intermediate Leg Day 2

The workout

1. 1

   Wall-Facing Toe Touch

   30s

   Stand close to wall and hinge to touch toes. Warms hamstrings and glutes.

2. 2

   Band-Resisted Glute Bridge

   30s

   Bridge hips up with band around thighs. Activates glutes.

3. 3

   Bodyweight Lateral Lunge

   30s

   Step side to side to stretch inner thigh. Warms hips and adductors.

4. 4

   Barbell Back Squat

   45s

   Place bar on upper traps and squat deeply. Targets glutes and quads.

5. 5

   Dumbbell Step-Up

   45s

   Step onto box while holding dumbbells. Builds unilateral leg strength.

6. 6

   Staggered-Stance Romanian Deadlift

   45s

   Offset one foot and lower dumbbells. Hits hamstrings and balance.

7. 7

   Barbell Glute Bridge

   45s

   Bridge hips upward from floor with barbell. Emphasizes glutes.

8. 8

   Standing Dumbbell Calf Raise (Toes In)

   45s

   Turn toes inward and raise heels. Works inner calf head.

9. 9

   Figure Four Stretch (Seated)

   30s

   Cross ankle over opposite thigh. Stretches glutes and hips.

10. 10

    Wall Hamstring Stretch

    30s

    Place foot on wall and straighten leg. Lengthens hamstrings.