Advanced Legs A: Front Squat & Bulgarian Split Squat

The workout

1. 1

   Bodyweight Cossack Squat

   30s

   Shift weight side-to-side in deep squat. Opens hips and warms adductors.

2. 2

   Dumbbell Lateral Lunge Reach

   30s

   Hold dumbbell at chest and reach during lateral lunge. Warms glutes and inner thighs.

3. 3

   Band-Resisted Glute Bridge March

   30s

   Bridge hips while alternating leg lifts with band. Activates glutes and core.

4. 4

   Barbell Front Squat

   45s

   Hold barbell in front rack and squat. Targets quads and core.

5. 5

   Dumbbell Bulgarian Split Squat

   45s

   Rest rear foot and lunge with dumbbells. Emphasizes glutes and balance.

6. 6

   Barbell Romanian Deadlift

   45s

   Hinge at hips with straight bar path. Works hamstrings and glutes.

7. 7

   Dumbbell Step-Up to Press

   45s

   Step onto platform and press dumbbells. Full-body power and balance.

8. 8

   Half Kneeling Hip Flexor Stretch

   30s

   Tuck pelvis and lunge forward. Stretches hip flexors.

9. 9

   Standing Hamstring Reach

   30s

   Hinge forward from hips to reach toward foot. Stretches hamstrings and calves.