Lower-Body Strength & Power Goal: Improve single-leg power and lower-body endurance. Warm-Up (5 min) Walking lunges · Leg swings · Hip circles · Calf raises · Squat pulses Main Circuit (20 min) 3–4 rounds 1. Split squats × 12 each leg 2. Reverse lunge → hop × 8 each leg 3. Wall sit × 60 s 4. Lateral lunges × 10 each side 5. Glute bridge march × 20 6. Calf raise + 2s hold × 20 Cool-Down (5 min) Quads · Hamstrings · Figure-4 stretch