This workout serves as Day 1 of our FREE 5 Day Challenge—Spring Into Fitness but can be used as a standalone workout anytime!

Hey Team!

Coming to you with a lower body strength and stability workout to set the tone for the rest of the week. This workout is designed to help you move better, feel stronger, and build solid control in your lower body. It's not about how much you can lift but how well you can move and hold positions under tension.

Equipment needed: Dumbells (Light, Medium, Heavy)

Why stability work? Strength isn't just about lifting heavy; it's about controlling your movements and staying strong in every position. That's why we're combining classic lower body exercises with isometric holds that will help reinforce proper form, activate stabilizer muscles, and build endurance in the legs and glutes. If you have ever felt wobbly in lunges or struggled to stay balanced in squats, today's workout will help you fix that.

We will start with a mobility warm-up to loosen up the lower body. This mobility warm-up is a perfect way to get ready for today's workout, and if you sit a lot during the day, this part is extra important — it will help unlock tight areas and prepare your lower body for work.

Block 1 is all about squats. We will start with Goblet Squats to Heel Raises, challenging strength and ankle stability. I really like this variation because it allows us to work the soleus or the bottom part of the calf. This is important for us athletes and weekend warriors. Then, we move into Staggered Stance Squats, shifting more weight onto one leg to even out strength imbalances. Finally, the Isometric Squat Hold with Dumbbells will test your endurance — stay low, keep your chest lifted, and push through that burn.

Block 2 is focused on hinge movements — this is where we build power in the glutes, hamstrings, and lower back. Sumo Deadlifts will challenge your posterior chain, while Romanian Deadlifts (RDLs) reinforce proper hip movement and hamstring strength. We will finish with an Isometric RDL Hold, lighting up the hamstrings and forcing you to maintain control. If you feel your back rounding, reset your position and focus on pushing your hips back instead of reaching forward.

Block 3 is all about unilateral strength and glute activation. Reverse Lunges will challenge single-leg stability, while Single-Leg Glute Bridges will fire up the glutes and hamstrings. We wrap things up with a Glute Bridge Hold with Dumbbells, focusing on maximum activation and strength endurance. If single-leg work feels too unstable, start with both feet on the ground and work your way up.

After all the hard work is done, we have a quick cool down to stretch out the legs, hips, and lower back. The 90/90 hip stretch, hamstring stretches, and Child's Pose will help relax tight muscles and set you up for recovery. Take this time to breathe during this round.

This is the perfect way to start the week because it sets the foundation for strength and stability in the lower body. Whether you are new to these movements or have done them before, today is about focusing on quality over quantity. 

Now, let's get after it! Stay focused, stay strong, and let's kick off this week right! 

Let's do this, team! 

- Brian

Workout Structure

Mobility Warm-Up: 1 Round, 40 Seconds Each

• Alt. Standing Hip Openers
• Deep Squat Hold with Reach 
• Alt.Lateral Lunge with Reach 
• Adductor Rocking Stretch 20 Seconds Per Side
• Standing Leg Crossover Stretch

BLOCK 1 – SQUAT Focus: 2 Rounds
Exercises #1 and #2 are 45 seconds On / 20 Seconds Off / Exercise #3 (Isometric)  20 Seconds On / 20 Seconds Off

• Goblet Squat to Heel Raise 
• Staggered Stance Squat 
• Isometric Squat w DB 

Water Break

BLOCK 2 – HINGE Focus: 2 Rounds
Exercises #1 and #2 are 45 seconds On / 20 Seconds Off / Exercise #3 (Isometric)  20 Seconds On / 20 Seconds Off

• Sumo Deadlift 
• Dumbbell Romanian Deadlifts (RDLs) 
• Isometric RDL / Modify with bodyweight version

Water Break

Block 3 – Unilateral & Glute Focus: 2 Rounds
Exercises #1 and #2 are 45 seconds On / 20 Seconds Off / Exercise #3 (Isometric) 20 Seconds On / 20 Seconds Off

• Alt. Reverse Lunge w/ Dumbbell 
• Single-Leg Glute Bridge 
• Dumbbell Glute Bridge Hold

20 Second Transition

Cooldown: 1 Round, 30 Seconds each

• Quad Stretch (L/R)
• 90/90 Hip Stretch (L/R)
• Seated Hamstring Stretch
• Seated Glute Stretch (L/R)
• Child’s Pose