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Lower Body Endurance

Lock in those leg gains with steady, controlled squats and lunges! This reduced-volume session is all about quality reps and building that solid foundation in your final week.

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Workout Breakdown

Warm-Up

Leg Swing

1 set × 30s

Hip Circle

1 set × 30s

Bodyweight Squat

1 set × 8 reps

Reverse Lunge

1 set × 5 reps

Main Workout

Bodyweight Squat

3 sets × 8 reps, 8 reps, 8 reps

Lunge (Walking)

3 sets × 6 reps, 6 reps, 6 reps

Sumo Squat - BODY_ONLY

2 sets × 12 reps, 12 reps

Glute Bridge

2 sets × 12 reps, 12 reps

Step-Up (Knee Raise)

2 sets × 10 reps, 10 reps

Cool Down

Quad Stretch

1 set × 30s

Standing Single-Leg Hamstring Stretch

1 set × 30s

Hip Flexor Stretch

1 set × 30s

Seated Hip External Rotation Stretch

1 set × 30s