Beginner Leg 5: Leg Extension & Dumbbell RDL

The workout

1. 1

   Leg Extension (Machine)

   3 × 10

   Sit and extend legs to straight position.

2. 2

   Dumbbell Romanian Deadlift

   3 × 10

   Hinge at hips to lower dumbbells.

3. 3

   Hip Thrust (Bodyweight)

   3 × 12

   Drive hips upward from bench.

4. 4

   Standing Calf Raise

   3 × 15

   Lift and lower heels.

5. 5

   Wall Sit with Shoulder Press

   2 × 12

   Hold wall sit while pressing arms overhead.

6. 6

   Cat-Cow Stretch

   2 × 10

   Alternate arching and rounding back.

7. 7

   Bird Dog

   2 × 10

   Extend opposite arm and leg.

8. 8

   Standing Side Crunch

   2 × 12

   Crunch elbow to knee.