Intermediate Lower Body Workout

REPS: 10 SETS: 3-4 REST: 1 min 30 secs

-Start by loading a loaded barbell off of a weight rack and placing it across your upper back with your feet about 8 inches apart and your toes facing forward. You should use a grip slightly wider than your shoulders.
-Lunge two to three feet forward with your first leg and land on your heel then your forefoot. Your abs should be drawn in and your upper body should be straight and perpendicular to the floor.
-Slowly lower your body by flexing the knee and hip of your front leg until the rear leg is almost in contact with the floor.
-Return to the standing position by pressing upwards forcibly with your forward leg and extending your hip and knee.

REPS: 10 SETS: 3-4 REST: 1 min 30 secs

-Start by setting up your desired weight with the bar on the squat rack and position yourself under the bar with the bar on your traps and your feet shoulder width apart and your toes pointing forward.
-Lift the barbell off the squat rack by pressing upwards slightly.
-Slowly lower the weight by bending forward at the knees and allowing your hips to bend back as if you are sitting down (squatting). You should descend until your thighs are just past parallel to floor.
-Return to the starting position standing straight up by pressing upwards and extending your legs while maintaining an equal distribution of weight on your forefoot and heel. Continue looking forward

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REPS: 10 SETS: 3-4 REST: 1 min 30 secs

-Place a bench or box one and a half to three feet in front of you.
-Grasp dumbbells in each hand at your sides.
-With your left leg, step up on the bench and press upwards by extending the left hip and left knee while keeping equal pressure on the forefoot and heel.
-Follow with your right leg so you are standing on the bench with both feet.
-Step down with your left leg and then your right leg to the starting position.
-Repeat the movement starting with your right leg.

REPS: 10 SETS: 3-4 REST: 1 min 30 secs

-Place a block or two free weight plates on the floor.
-Place a barbell across your back and step up so the balls of your feet are on the block.
-Slowly lift your heels up and then lower them back to the floor getting as much of a stretch as possible.