Exercise 1: Squat with Front Dumbbell Raise
→ Stand with feet shoulder-width apart, dumbbells held in front of your thighs.
Lower into a squat, then as you stand back up, raise the dumbbells straight in front of you to shoulder height.
Volume:
→ 10 sets
Exercise 2: Elevated Goblet Squat with Dumbbell Raise
→Heels elevated on a weight plate.
At the top of each squat, raise the dumbbells upward (overhead or to shoulder height depending on your level).
Volume:
→ 10 sets
Exercise 3: Forward Lunges with Front Dumbbell Raise
→ Start standing and step into a forward lunge.
During the descent or the ascent, raise the dumbbells in front of you.
Alternate between right and left legs.
Volume:
→ 10 sets
Exercise 4: Side Squat with Lateral Dumbbell Drop
→Take a wide stance. Lower into a lateral squat on one side while dropping the dumbbell toward the foot of the bent leg, then switch sides.
Volume:
→ 10 sets
Exercise 5: Lean-Back on Shins with Dumbbells in Front
→ Kneeling on your shins, torso upright, dumbbells held in front of you.
Slowly lean your torso backward while keeping your core engaged, then return to the starting position.
Volume:
→ 10 sets
Exercise 6: Dumbbell Crunch with Leg Tuck
→ Lying on your back, hold one dumbbell with arms extended in front of you.
Slightly lift your upper body while pulling your feet in toward your body with each repetition.
Volume:
→ 10 sets
Cool down
Finish with light stretching for the hamstrings, adductors, and shins.
