Intermediate Leg Day 9

The workout

1. 1

   Wall Glute Activation March

   30s

   March knees to chest while keeping back against wall. Activates glutes and hip flexors.

2. 2

   Heels Elevated Wall Sit Pulse

   30s

   Hold wall sit and pulse with heels lifted. Warms quads and calves.

3. 3

   Standing Leg Swings (Side to Side)

   30s

   Swing leg across body and out. Mobilizes hips and adductors.

4. 4

   Barbell Cyclist Squat

   45s

   Use narrow stance with heels raised. Emphasizes quads.

5. 5

   Dumbbell Offset Lunge

   45s

   Hold one dumbbell at side while lunging. Challenges balance and core.

6. 6

   Barbell Glute Bridge with Pulse

   45s

   Add small pulses at top of glute bridge. Intensifies glute activation.

7. 7

   Dumbbell Kickstand Squat

   45s

   Stagger feet slightly and squat. Emphasizes quads and control.

8. 8

   Standing Dumbbell Calf Raise (Slow Tempo)

   45s

   Raise and lower heels slowly. Builds time under tension.

9. 9

   Hip Flexor Wall Stretch

   30s

   Rest foot on wall behind and lunge forward. Opens hip flexors and quads.

10. 10

    Hamstring Wall Reach

    30s

    Place heel on wall and lean toward leg. Stretches posterior chain.