Advanced Lower Body H: Sumo Squat to Upright Row & Staggered RDL

The workout

1. 1

   Wall Hip Opener with Pulse

   30s

   Drive knee out from squat position against wall. Opens hips dynamically.

2. 2

   Glute Bridge with Dumbbell Reach

   30s

   Bridge up while reaching dumbbell across. Activates glutes and core.

3. 3

   Lateral Step with Band Reach

   30s

   Step laterally and reach arm across. Mobilizes hips and trunk.

4. 4

   Dumbbell Sumo Squat to Upright Row

   3 × 10

   Combine wide-stance squat with row. Works glutes, hamstrings, and traps.

5. 5

   Staggered Stance Dumbbell RDL to Shrug

   3 × 10

   Hinge and shrug. Combines posterior chain with traps.

6. 6

   Lateral Lunge with Dumbbell Front Raise

   3 × 10

   Lunge and raise arms. Targets glutes and anterior shoulders.

7. 7

   Feet-Elevated Glute Bridge with Hold

   3 × 12

   Bridge on platform and pause at top. Focuses on glutes and stability.

8. 8

   Dumbbell Calf Raise with Band Pulse

   3 × 15

   Add band and pulse at top. Trains calves with tension.

9. 9

   Wall Hip Flexor and Side Bend Stretch

   30s

   Reach arm up while pressing hips forward. Opens front hip and obliques.

10. 10

    Standing Hamstring and Calf Stretch

    30s

    Reach for toes with front leg straight. Loosens posterior chain.