No image

Lower Body Strength Builder

Day 5 focuses on building lower body strength through squat and hinge patterns. As a beginner in the foundation phase, we use progressions for compound movements at reduced volume (0.7x), with longer rest periods to ensure good form. Barbell squat and hinge progressions are prioritized, complemented by split squats and glute bridges for accessory work.

Created by

Unknown

Workout Breakdown

Warm-Up

Jumping Jacks

1 set × 20 reps

Hip Circle

1 set × 10 reps

Squat (Dynamic Mobility)

1 set × 10 reps

Butt Kick

1 set × 15 reps

Ankle Circle

1 set × 10 reps

Main Workout

Squat Progression

Progressive exercise

Hinge Progression

Progressive exercise

Split Squat

3 sets × 8 reps, 8 reps, 8 reps

Glute Bridge

3 sets × 10 reps, 10 reps, 10 reps

Calf Raise

3 sets × 12 reps, 12 reps, 12 reps

Cool Down

Hamstring Stretch (Supine)

1 set × 30s

Kneeling Hip Flexor Stretch

1 set × 30s

Butterfly Stretch

1 set × 30s

Child's Pose

1 set × 30s

Cat-Cow

1 set × 30s