Build strong, stable legs with controlled squats and band-resisted lunges — perfect for laying a solid foundation. Expect a satisfying burn as you master the movement patterns that will carry you through the next 4 weeks!
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Leg Swing
1 set × 30s
Hip Circle
Bodyweight Squat
2 sets × 8 reps, 8 reps
Lunge (Walking)
1 set × 8 reps
3 sets × 10 reps, 10 reps, 10 reps
Resistance Band Lunge
3 sets × 9 reps, 9 reps, 9 reps
Glute Bridge
2 sets × 12 reps, 12 reps
Resistance Band Lateral Walk
Quad Stretch
Seated Hamstring Stretch
Hip Flexor Stretch
Child's Pose
1 set × 40s