Intermediate Lower Day Program 1

The workout

1. 1

   Standing Hip CARs

   30s

   Controlled circular hip rotations to improve joint mobility and control.

2. 2

   Band-Resisted Glute Bridge

   30s

   Bridge up with band around knees. Activates glutes and abductors.

3. 3

   Bodyweight Lateral Lunge to Reach

   30s

   Step wide and reach across to opposite foot. Mobilizes hips and hamstrings.

4. 4

   Dumbbell Bulgarian Split Squat

   45s

   Back foot elevated, squat using front leg. Strengthens quads and glutes.

5. 5

   Dumbbell Romanian Deadlift

   45s

   Hinge at hips with dumbbells. Targets hamstrings and glutes.

6. 6

   Dumbbell Step-Up with Knee Drive

   45s

   Step onto platform and drive opposite knee up. Builds unilateral power.

7. 7

   Dumbbell Glute Bridge March

   45s

   Bridge up and alternate leg march. Engages glutes and core.

8. 8

   Dumbbell Standing Calf Raise with Pause

   45s

   Hold top of calf raise briefly. Builds strength and balance.

9. 9

   Half-Kneeling Hip Flexor Stretch

   30s

   Push hips forward in kneeling position. Stretches hip flexors.

10. 10

    Seated Hamstring Reach

    30s

    Reach toward toes with one leg extended. Stretches hamstrings and calves.