Intermediate Lower Day Program 10

The workout

1. 1

   Standing Hip Opener with Twist

   30s

   Lift knee, open hip, and twist torso. Mobilizes hips and spine.

2. 2

   Wall Sit with Overhead Reach

   30s

   Hold wall sit and alternate overhead arm reach. Engages quads and shoulders.

3. 3

   Toe Touch to Lunge

   30s

   Hinge down and step into lunge. Stretches hamstrings and warms glutes.

4. 4

   Dumbbell Sumo Squat with Upright Row

   45s

   Combine squat with row at top. Works legs, glutes, and shoulders.

5. 5

   Dumbbell Split Stance Deadlift

   45s

   One leg back slightly for support. Strengthens glutes and hamstrings.

6. 6

   Dumbbell Elevated Glute March

   45s

   Bridge with feet on box and march legs. Activates glutes and core.

7. 7

   Dumbbell Lateral Step-Down

   45s

   Step down from side with control. Builds knee stability.

8. 8

   Dumbbell Standing Calf Raise with Band

   45s

   Raise heels with band resistance. Builds lower leg endurance.

9. 9

   Half-Kneeling Lateral Hip Stretch

   30s

   Lean hips to side from kneeling. Opens hips and groin.

10. 10

    Wall-Assisted Forward Fold

    30s

    Lean into wall with arms forward. Stretches hamstrings and calves.