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Lower Body Foundation

Welcome to Day 1 of your 28-day journey! Today you'll build rock-solid leg strength with box squats and step-ups — perfect for learning great movement patterns that will carry you through the whole program.

Created by

hugobossc

Workout Breakdown

Warm-Up

Leg Swing

1 set × 30s

Hip Circle

1 set × 30s

Bodyweight Squat

2 sets × 10 reps, 10 reps

Glute Bridge

1 set × 10 reps

Lunge (Walking)

1 set × 8 reps

Main Workout

Squat Progression

Progressive exercise

Step-Up (Knee Raise)

3 sets × 8 reps, 8 reps, 8 reps

Accessory Work

Reverse Step Down

2 sets × 10 reps, 10 reps

Glute Bridge

2 sets × 10 reps, 10 reps

Calf Raise

2 sets × 12 reps, 12 reps

Cool Down

Quad Stretch

1 set × 30s

Seated Hamstring Stretch

1 set × 30s

Hip Flexor Stretch

1 set × 30s

Glute Stretch (Supine)

1 set × 30s