41-Min Leg Day | Glutes, Squats, Balance & Power | Dumbbell Strength Workout

2 Week Strength Series Playlist    • 2-WEEK Dumbbell Strength Series | Legs, Pu...   A leg day that starts heavy and finishes fast. You'll open with a challenge move to push your top-end strength, then build through front rack squats paired with single-leg balance work. From there it's a glute and core pump, and a finish of power and multiplanar movement.    • LOWER BODY Strength      • UPPER BODY Strength   *EQUIPMENT* 1 Very Heavy Dumbbell 2 Heavy Dumbbells Optional Bench or Chair ANDI'S WEIGHTS: Very Heavy 40 lb+/18 kg+ · Heavy 30–35 lb/13.6–15.9 kg *FORMAT* Warm-up: 4 min · Workout: 33.5 min · Cooldown: 3.5 min *Music created by Andi using AI software* *WORKOUT DETAILS* 1. *Challenge Move* — x3 Sets 1 & 2: Staggered Stance Hip Thrust or Floor Bridge — 1 x very heavy, optional bench/chair Set 3: Staggered Stance Hamstring Thrust or Bridge — 1 x very heavy, optional bench/chair 2. *Main Move + Balance* — Sets 1 & 2 Front Rack Squats — 2 x heavy Single Leg Calf Raises — bodyweight 3. *Main Move Variation + Balance* — Sets 3 & 4 Front Rack Squats — pause at bottom (set 3), pulse at bottom (set 4), 2 x heavy Single Leg Deadlift — bodyweight 4. *Glute & Core Pump* — x2 Frogger Bridge (optional feet elevated on bench/chair) — 1 x heavy Bridge (optional feet elevated on bench/chair) — 1 x heavy Copenhagen Cross Crunch or Side Plank Cross Crunch (optional bench/chair) Copenhagen Cross Crunch or Side Plank Cross Crunch — Other Side 5. *Power & Multiplanar* Squat + Jump + Squat + Stand (or Squat + On Toes + Squat + Stand) One Dumbbell Swing — 1 x heavy Goblet Stationary Alternating Lateral Lunges — 1 x heavy