Advanced Lower Body C: Squat Cleans & Rear-Foot Elevated Deadlifts

The workout

1. 1

   Wall Hip Flexor Rock

   30s

   Shift hips forward and back while knee-down. Mobilizes hip flexors and core.

2. 2

   Glute Bridge with Band Press-Out

   30s

   Bridge up and press knees outward. Activates glutes and abductors.

3. 3

   Alternating Reverse Lunge to Hamstring Fold

   30s

   Lunge back then straighten front leg. Dynamic stretch for hips and hamstrings.

4. 4

   Dumbbell Squat Clean

   3 × 8

   Drop into squat while catching dumbbells. Explosive movement for full legs.

5. 5

   Rear-Foot Elevated Dumbbell Deadlift

   3 × 10

   Back foot up, hinge on front leg. Targets glutes and hams.

6. 6

   Weighted Skater Step-Through

   3 × 10

   Lateral hops with weight. Enhances glute medius and athleticism.

7. 7

   Dumbbell Hip Bridge with Band Abduction

   3 × 12

   Add abduction at bridge top. Strengthens glutes and hips.

8. 8

   Dumbbell Farmer's Calf Raise

   3 × 15

   Hold heavy dumbbells. Builds calves and grip strength.

9. 9

   Elevated Hamstring Stretch

   30s

   Place heel on bench and hinge forward. Stretches entire posterior chain.

10. 10

    Wall Kneeling Hip Opener

    30s

    Kneel near wall and push hips forward. Lengthens quad and hip.