Intermediate Leg Day 3

The workout

1. 1

   Wall Sit Arm Reach

   30s

   Hold wall sit while reaching arms overhead. Activates quads and warms shoulders.

2. 2

   Band Monster Walk

   30s

   Step side-to-side with band around knees. Warms glutes and hips.

3. 3

   Toe-Elevated Good Morning

   30s

   Place toes on plates and hinge at hips. Mobilizes hamstrings and calves.

4. 4

   Front-Foot Elevated Split Squat

   45s

   Elevate front foot and lower down. Stretches and strengthens quads.

5. 5

   Barbell Romanian Deadlift

   45s

   Keep legs straight and lower barbell. Works hamstrings and glutes.

6. 6

   Dumbbell Goblet Squat Pulse

   45s

   Pulse at bottom of goblet squat. Increases quad burn.

7. 7

   Dumbbell Single-Leg Glute Bridge

   45s

   Lift one leg while bridging hips. Targets glutes unilaterally.

8. 8

   Standing Dumbbell Calf Raise (Toes Out)

   45s

   Turn toes out and raise heels. Targets outer calf head.

9. 9

   Lying Knee-to-Chest Stretch

   30s

   Pull one knee to chest while lying. Stretches glutes and lower back.

10. 10

    Wall Calf Stretch

    30s

    Push heel into ground while pressing into wall. Loosens calf and ankle.