Index02 · 30m
Routine
Lower Body Strengthin 7 movements.
Three total sets for legs and glutes. Rest 60–90 sec between sets, then repeat the full circuit.
QuadsGlutesCalves· 20 lb Dumbbell + Mat + Wall
The work
tap any lineCool down · 3–5 min
- Standing Quad Stretch30 sec / side
- Figure-Four Glute Stretch30 sec / side
- Seated Hamstring Fold45 sec
- Calf Wall Stretch30 sec / side