Intermediate Lower Day Program 9

The workout

1. 1

   Wall-Supported Knee Drive

   30s

   Drive knee up against resistance. Activates hip flexors and core.

2. 2

   Dynamic Lunge with Overhead Reach

   30s

   Lunge forward and reach arms high. Warms quads and spine.

3. 3

   Banded Lateral Walk

   30s

   Step side-to-side with band around knees. Engages glutes and abductors.

4. 4

   Dumbbell Front Rack Squat

   45s

   Hold dumbbells at shoulders. Builds quad and core strength.

5. 5

   Dumbbell Rear-Foot Elevated RDL

   45s

   Back foot on bench. Targets hamstrings and glutes.

6. 6

   Dumbbell Side Lunge to Stand

   45s

   Step out wide and return upright. Strengthens adductors and glutes.

7. 7

   Dumbbell Glute Bridge with Band Press-Out

   45s

   Bridge while pressing knees out. Combines glute and hip activation.

8. 8

   Dumbbell Toe Raise with Wall Support

   45s

   Lift toes with back against wall. Strengthens shin muscles.

9. 9

   Seated Figure 4 Stretch

   30s

   Cross ankle over thigh and lean forward. Loosens hips and glutes.

10. 10

    Elevated Calf Stretch

    30s

    Place ball of foot on step and press heel down. Stretches calf.