Advanced Legs F: Box Squat to Jump & Walking Lunge with Rotation

The workout

1. 1

   Dumbbell Knee Drive March

   30s

   March in place holding dumbbells. Warms hip flexors and core.

2. 2

   Wall-Supported Single-Leg Glute Bridge

   30s

   Bridge one leg at a time with wall support. Activates glutes.

3. 3

   Band Squat to Lateral Raise

   30s

   Perform squat with lateral step using band. Targets glutes and abductors.

4. 4

   Barbell Box Squat to Jump

   45s

   Squat to box then explode into jump. Builds power and leg drive.

5. 5

   Dumbbell Walking Lunge with Rotation

   45s

   Twist torso with dumbbells at bottom. Engages core and legs.

6. 6

   Barbell Sumo Romanian Deadlift

   45s

   Wide stance RDL. Targets hamstrings and inner thighs.

7. 7

   Dumbbell Heel-Elevated Squat to Curl

   45s

   Squat with heels elevated then bicep curl. Combines lower and upper body.

8. 8

   Barbell Step-Down from Platform

   45s

   Step down slowly under control. Eccentric strength for quads and glutes.

9. 9

   90/90 Hip Stretch

   30s

   Sit in 90/90 position and lean over front leg. Opens hips.

10. 10

    Standing Glute Stretch Against Wall

    30s

    Cross ankle over knee and sit back into wall. Targets glutes.