Advanced Lower Body G: Front Rack Box Squat & Elevated Rear-Foot RDL

The workout

1. 1

   Wall Sit with Shoulder Flexion

   30s

   Hold wall sit and raise arms overhead. Activates quads and shoulders.

2. 2

   Dynamic Cossack Squat

   30s

   Move side-to-side in deep lateral squat. Improves adductor and hip mobility.

3. 3

   Banded Standing Glute Kickback

   30s

   Push foot back with resistance. Activates glutes and hamstrings.

4. 4

   Front Rack Dumbbell Box Squat

   3 × 10

   Pause on box before standing. Enhances glute power and squat control.

5. 5

   Dumbbell Elevated Rear-Foot RDL

   3 × 8

   Elevated rear foot increases range. Builds glutes and balance.

6. 6

   Weighted Lateral Lunge to Cross-Knee Drive

   3 × 10

   Lunge laterally and drive opposite knee. Challenges glutes and core.

7. 7

   Bridge Walkouts with Dumbbell

   3 × 10

   Hold weight on hips while walking feet out. Targets hamstrings and core.

8. 8

   Standing Tibialis Raise with Dumbbell Hold

   3 × 15

   Hold dumbbell and raise toes. Builds anterior lower leg endurance.

9. 9

   Half-Kneeling Hip Flexor Twist

   30s

   Twist toward front leg. Opens hips and spine.

10. 10

    Wall Calf Stretch with Reach

    30s

    Press heel down and reach overhead. Stretches calf and side body.