Week 2 - Day 3 | Lower Body Strength + Core

Warm-up

• 1 min butt kicks
• 10 bodyweight lunges (per leg)
• 10 single-leg glute bridges (per leg)
• 10 bird dogs (per side)

Workout

1. Dumbbell Front Squats: 3 sets of 10-12 reps
2. Dumbbell Split Squats: 3 sets of 10-12 reps per leg
3. Single-leg Dumbbell Romanian Deadlifts: 3 sets of 10-12 reps per leg 
4. Dumbbell Lateral Lunges: 3 sets of 10-12 reps per leg
5. Dumbbell Sit-up to Press: 3 sets of 15 reps
6. Side Plank Hold: 3 sets of 30 seconds per side
7. Reverse Crunches: 3 sets of 15 reps

Accessory Work

• 2 sets of 12 dumbbell single-leg calf raises (per leg)
• 2 sets of 12 dumbbell goblet squats

Extra Work

• 2 sets of 20 jump squats
• 2 sets of 20 plank jacks

Cool-down

• Standing Hamstring Stretch: 30 seconds each leg
• Seated Glute Stretch: 30 seconds each side
• Kneeling Hip Flexor Stretch: 30 seconds each side
• Reclined Pigeon Pose: 30 seconds each side