Intermediate Leg Day 1

The workout

1. 1

   Bodyweight Good Morning

   30s

   Hinge at hips while keeping back flat. Warms up hamstrings and glutes.

2. 2

   Wall Sit March

   30s

   Hold wall sit while lifting knees alternately. Activates quads and hip flexors.

3. 3

   Standing Band Leg Abduction

   30s

   Pull leg outward against band. Warms glute medius and outer thighs.

4. 4

   Barbell Front Squat

   45s

   Hold bar in front rack position and squat. Targets quads and core.

5. 5

   Dumbbell Romanian Deadlift

   45s

   Lower dumbbells down legs with soft knees. Stretches and strengthens hamstrings.

6. 6

   Dumbbell Walking Lunges

   45s

   Lunge forward while holding dumbbells. Works quads, glutes, and balance.

7. 7

   Barbell Hip Thrust

   45s

   Rest shoulders on bench and thrust bar upward. Builds glutes.

8. 8

   Dumbbell Calf Raise

   45s

   Stand and raise heels with dumbbells. Strengthens calves.

9. 9

   Standing Quad Stretch

   30s

   Pull foot behind you while standing tall. Stretches quads and hip flexors.

10. 10

    Seated Hamstring Reach

    30s

    Sit and reach toward toes. Lengthens hamstrings and calves.