Beginner Lower Day 9

The workout

1. 1

   Marching Glute Bridge

   30s

   Lift hips and march one leg at a time. Activates glutes and core.

2. 2

   Standing Quad Pulls

   30s

   Pull heel to glute alternating legs. Warms quads and improves balance.

3. 3

   Wall Slide to Calf Raise

   30s

   Slide arms up wall and raise heels. Mobilizes shoulders and ankles.

4. 4

   Dumbbell Chair Squat

   45s

   Squat to chair or box holding dumbbell. Reinforces squat form.

5. 5

   Dumbbell Lateral Step-Up

   45s

   Step to side onto platform. Works glutes and outer thighs.

6. 6

   Dumbbell Kickstand RDL

   45s

   Keep one foot slightly back. Strengthens hamstrings with balance support.

7. 7

   Dumbbell Glute Bridge with Band

   45s

   Place band at knees and bridge with dumbbell. Targets glutes and abductors.

8. 8

   Dumbbell Standing Toe Raise with Hold

   45s

   Lift toes off ground and hold. Strengthens anterior shins.

9. 9

   Wall-Assisted Forward Fold

   30s

   Lean forward with hands on wall. Stretches hamstrings and calves.

10. 10

    Crossed-Leg Glute Stretch

    30s

    Sit and cross ankle over knee, lean forward. Loosens hips and glutes.