Intermediate Leg Day 10

The workout

1. 1

   Wall-Assisted Lunge Stretch

   30s

   Use wall for balance while lunging gently. Opens hips and stretches quads.

2. 2

   Standing Band Hamstring Curl

   30s

   Use band resistance to curl heel up. Activates hamstrings.

3. 3

   Heel Tap Squats

   30s

   Squat down and tap heels together at bottom. Warms quads and hips.

4. 4

   Dumbbell Cross-Behind Lunge

   45s

   Step one leg behind and across. Targets glutes and balance.

5. 5

   Barbell Front Squat to Calf Raise

   45s

   Perform front squat and rise to toes. Combines quad and calf training.

6. 6

   Dumbbell Deadlift with Pause

   45s

   Pause halfway through deadlift. Increases hamstring tension.

7. 7

   Barbell Glute Bridge March

   45s

   Bridge hips and march feet alternately. Trains glutes and core.

8. 8

   Seated Dumbbell Calf Raise with Pulse

   45s

   Add bottom pulse. Builds lower-leg endurance.

9. 9

   Wall Hamstring Door Stretch

   30s

   Rest leg on doorframe and reach toward toes. Stretches hamstrings.

10. 10

    Quad Wall Slide Stretch

    30s

    Slide down wall with knees bent, hold. Loosens quads and hips.