10d • General discussion
Daily workout legs
WARM-UP (5 MINUTES)
Do each for 30–45 seconds:
- March in place
- Hip circles
- Bodyweight good mornings
- Shallow squats
- Ankle circles
Purpose: warm joints, wake up legs.
MAIN WORKOUT (3 ROUNDS)
Rest 45–60 seconds between exercises.
1) Squats
15 reps
- Sit back
- Chest tall
- Control the descent
Foundation movement. No rushing.
2) Reverse Lunges
10 reps per leg
- Step back (easier on knees)
- Front heel stays down
Builds balance + glutes.
3) Glute Bridges
15 reps
- Squeeze at the top
- Pause 1 second
Strengthens hips & protects knees.
4) Wall Sit
30–45 seconds
- Back flat
- Knees at 90°
Mental toughness builder.
5) Standing Calf Raises
20 reps
- Slow up
- Slow down
Strong calves = better stability.
FINISHER (OPTIONAL BUT RECOMMENDED)
Squat Hold Burn
- Hold bottom of squat 30 seconds
- Rest 30 seconds
- Repeat 2 times
You’ll feel this. Good.
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Daily workout legs
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