Intermediate Lower Day Program 3

The workout

1. 1

   Wall Sit with Arm Reach

   30s

   Hold wall sit while alternating forward reaches. Engages quads and core.

2. 2

   Glute Bridge with Band

   30s

   Bridge with resistance band above knees. Activates glutes and abductors.

3. 3

   Standing Hip Circles with Balance

   30s

   Draw large circles with lifted knee. Improves mobility and control.

4. 4

   Dumbbell Front-Foot Elevated Split Squat

   45s

   Front foot on platform. Emphasizes quad control and range.

5. 5

   Dumbbell Romanian Deadlift to Row

   45s

   Hinge and row at bottom. Combines posterior chain and back.

6. 6

   Dumbbell Curtsy Lunge

   45s

   Step back diagonally and lower. Targets glutes and adductors.

7. 7

   Dumbbell Glute Bridge with Hold

   45s

   Hold top position for time. Builds static glute strength.

8. 8

   Dumbbell Standing Calf Raise with Band

   45s

   Add band tension to standing raise. Increases time under tension.

9. 9

   Wall Hip Flexor Stretch

   30s

   Press hips forward with foot on wall. Stretches hip flexors.

10. 10

    Seated Hamstring and Calf Stretch

    30s

    Reach toward toes with leg extended. Stretches hamstring and calves.