Advanced Legs I: Front Rack Bulgarian Split Squat & Narrow-Stance Squat

The workout

1. 1

   Standing Ankle Rock with Dumbbell Reach

   30s

   Rock ankles forward/back while reaching dumbbell. Warms calves and core.

2. 2

   Wall-Supported Dumbbell Lateral Shift

   30s

   Shift side to side holding dumbbell. Mobilizes hips and knees.

3. 3

   Glute Bridge with Band Hip Abduction

   30s

   Bridge hips and press knees outward. Activates glutes and abductors.

4. 4

   Barbell Front Rack Bulgarian Split Squat

   45s

   Hold bar in front rack position during split squat. Demands core and leg control.

5. 5

   Dumbbell Narrow-Stance Squat

   45s

   Squat with feet close together. Targets quads and inner thighs.

6. 6

   Barbell Glute Bridge with Pause

   45s

   Pause at top of glute bridge. Builds glute strength and time under tension.

7. 7

   Dumbbell Crossover Lunge

   45s

   Step leg diagonally behind. Trains inner/outer thighs and glutes.

8. 8

   Barbell Step-Up to Knee Drive

   45s

   Step onto box with knee drive. Power and single-leg development.

9. 9

   Supine Figure 4 Rock

   30s

   Lie back and rock gently in figure 4. Releases glutes and hips.

10. 10

    Wall-Assisted Hamstring Fold

    30s

    Elevate foot on wall and hinge forward. Deep hamstring stretch.