Advanced Lower Body E: Front Rack Split Squat Pulse & RDL to Shrug

The workout

1. 1

   Wall Slide with Deep Squat

   30s

   Slide down into squat position while arms press up. Opens shoulders and hips.

2. 2

   Kneeling Hip Flexor Stretch with Reach

   30s

   Add overhead reach to deepen stretch. Mobilizes hip and core.

3. 3

   Banded Glute Activation March

   30s

   March in place against band resistance. Fires up hip flexors and glutes.

4. 4

   Front Rack Dumbbell Split Squat with Pulse

   3 × 10

   Pulse at bottom of split squat. Enhances quad and glute demand.

5. 5

   Dumbbell RDL to Shrug

   3 × 10

   Combine hinge with upper trap shrug. Works posterior chain and upper back.

6. 6

   Weighted Crossover Step-Up

   3 × 10

   Step over and across. Adds lateral movement to glute work.

7. 7

   Dumbbell Glute Bridge with Iso Band Hold

   3 × 12

   Bridge and hold band tension at top. Isolates glutes and hips.

8. 8

   Farmer's March with Toe Raise

   3 × 15

   March while holding weights and lifting toes. Trains calves and tibialis.

9. 9

   Wall Straddle Forward Fold

   30s

   Sit with legs wide and lean into wall. Stretches adductors and hamstrings.

10. 10

    Standing Quad and Hip Flexor Pull

    30s

    Pull foot toward glute while reaching forward. Stretches full front leg chain.