Advanced Legs H: Dead Stop Split Squat & Reverse Deficit Lunge

The workout

1. 1

   Wall-Supported Reverse Lunge Pulse

   30s

   Perform small pulses at bottom of lunge using wall for balance. Primes glutes and quads.

2. 2

   Standing Hip Circle with Band

   30s

   Draw circles with knee while standing. Activates hip flexors and stabilizers.

3. 3

   Dumbbell Squat to Overhead Reach

   30s

   Squat with dumbbells and reach overhead. Mobilizes full-body.

4. 4

   Barbell Split Squat from Dead Stop

   45s

   Start each rep from bottom position. Increases strength and control.

5. 5

   Dumbbell Reverse Deficit Lunge

   45s

   Lunge back from elevated surface. Challenges glutes and coordination.

6. 6

   Barbell Hip Thrust

   45s

   Thrust hips upward with barbell. Trains glutes and hamstrings.

7. 7

   Dumbbell Wall Sit with Curl

   45s

   Hold wall sit and perform bicep curls. Combines endurance and upper body.

8. 8

   Barbell Single-Leg Romanian Deadlift

   45s

   Hinge forward balancing on one leg. Targets hamstrings and glutes.

9. 9

   Standing Hip Flexor Stretch

   30s

   Step forward and bend rear knee slightly. Opens front of hip.

10. 10

    Glute Roll with Dumbbell

    30s

    Sit on dumbbell and roll glutes. Releases tension post-training.