Intermediate Lower Day Program 8

The workout

1. 1

   Wall-Assisted Reverse Lunges

   30s

   Perform reverse lunges with hand on wall. Primes glutes and balance.

2. 2

   Dynamic Hamstring Sweep

   30s

   Swing leg out and sweep arms down. Warms hamstrings and calves.

3. 3

   Hip Flexor Rock with Reach

   30s

   Rock hips forward and reach overhead. Mobilizes hips and spine.

4. 4

   Dumbbell Goblet Pulse Squat

   45s

   Pulse twice at bottom. Enhances time under tension.

5. 5

   Dumbbell Curtsy Lunge with Lateral Raise

   45s

   Lunge and raise dumbbell laterally. Engages glutes and delts.

6. 6

   Dumbbell Offset RDL

   45s

   Hold one dumbbell on opposite side. Challenges stability and hamstrings.

7. 7

   Dumbbell Hip Bridge March

   45s

   March one leg at a time at bridge top. Builds glutes and core.

8. 8

   Dumbbell Heel Raise with Hold

   45s

   Pause at top of calf raise. Strengthens calves and balance.

9. 9

   Seated Wide-Leg Hamstring Stretch

   30s

   Reach between legs while seated wide. Stretches hamstrings and adductors.

10. 10

    Wall Standing Quad Stretch

    30s

    Use wall for balance while pulling heel to glute. Opens hips and quads.