Lower Extremity Superset Program (10/28/2024)

Superset 1:
1-1. Split Squat with Pulse
Targets: Quads, glutes.
Instructions: In a lunge position, lower into a squat, pulse once at the bottom, and then push back up.
Reps: 15 reps per leg.

1-2. Single-Leg Glute Bridge
Targets: Glutes, hamstrings.
Instructions: Lying on your back with one foot planted and the other leg extended, lift your hips by pushing through the planted foot.
Reps: 15 reps per leg.

Superset 2:
2-1. Deficit Reverse Lunge (with Dumbbells)
Targets: Quads, hamstrings, glutes.
Instructions: Stand on a step or platform, step back into a reverse lunge, then return to the starting position.
Reps: 10-12 reps per leg.

2-2. Sumo Deadlift to Calf Raise
Targets: Inner thighs, glutes, calves.
Instructions: Perform a sumo deadlift, and as you return to standing, go up onto your toes for a calf raise.
Reps: 12-15 reps.

Superset 3:
3-1. Heel-Elevated Goblet Squat
Targets: Quads, glutes.
Instructions: With heels elevated on a small platform, hold a dumbbell close to your chest and squat down, focusing on knee drive.
Reps: 15 reps.

3-2. Box Jumps
Targets: Quads, glutes, calves.
Instructions: Stand in front of a box or bench, jump onto it, land softly, and step back down.
Reps: 10-12 reps.

Superset 4:
4-1. Cable Pull-Throughs (or Resistance Band)
Targets: Glutes, hamstrings.
Instructions: Stand with a cable or band anchored behind you, hinge at your hips, and pull the weight through your legs while squeezing your glutes.
Reps: 12-15 reps.

4-2. Single-Leg Romanian Deadlift with Reach
Targets: Hamstrings, glutes, core.
Instructions: Hinge at your hip on one leg, reaching forward with both hands, then return to standing.
Reps: 10-12 reps per leg.

Superset 5:
5-1. Side Lunges with Knee Drive
Targets: Glutes, adductors, quads.
Instructions: Step out to the side into a lunge, and as you push back up, bring your knee up toward your chest.
Reps: 12 reps per leg.

5-2. High Knees
Targets: Quads, hip flexors, calves.
Instructions: Run in place, lifting your knees as high as possible with a quick pace.
Duration: 30 seconds.

Program Structure:
Perform each superset back-to-back with minimal rest between the two exercises.
Complete 3 rounds of each superset.