Intermediate Leg Day 7

The workout

1. 1

   Wall Sit Reach and Twist

   30s

   Hold wall sit while reaching arm across. Warms core and legs.

2. 2

   Standing Leg Swings (Front to Back)

   30s

   Swing one leg forward and back. Mobilizes hips and hamstrings.

3. 3

   Mini Band Squat Walks

   30s

   Step side to side in squat with band. Activates glutes and hips.

4. 4

   Barbell Zercher Squat

   45s

   Hold bar in elbows and squat. Emphasizes quads and core.

5. 5

   Dumbbell Lateral Step-Up

   45s

   Step sideways onto bench with dumbbells. Hits glutes and adductors.

6. 6

   Barbell Kickstand Deadlift

   45s

   Use rear foot as support while hinging. Works hamstrings and balance.

7. 7

   Dumbbell Frog Pump

   45s

   Feet together, knees wide, thrust hips. Activates glutes.

8. 8

   Single-Leg Dumbbell Calf Raise

   45s

   Raise heel while balancing. Strengthens calves individually.

9. 9

   Half-Kneeling Hip Flexor Stretch

   30s

   Kneel and press hips forward. Opens hips and quads.

10. 10

    Seated Forward Fold

    30s

    Reach for toes while seated. Stretches posterior chain.