Lower Body Strength — 20 Min No Equipment
RPE 7-8/10 | 20 MIN | Legs + Glutes | No Jump
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1. Bodyweight Squat
Feet shoulder-width, sit hips back, chest tall, drive through heels.
2. Reverse Lunge
Step back, both knees 90°, front knee over ankle, push heel to stand.
3. Glute Bridge
On back, lift hips high squeeze glutes 2 sec, lower slow.
4. Wall Sit
Back against wall, thighs parallel, knees 90°, hold tight.
5. Single-Leg Glute Bridge
One leg up, lift hips, keep hips level.
6. Calf Raise Hold
Rise high on toes, hold 2 sec, lower slow. Hold wall for balance.