💪🏼 DAY 10 WORKOUT
Day 10 hits your legs — but it also hits your mindset. Most men don’t train the muscles that carry them through life. But you’re not most men. You’re building strength that shows up in your walk, your confidence, your leadership. NO QUIT.
1️⃣ WARM-UP (5 minutes)
40 sec work / 20 sec transition:
- March → light jog
- Air squats (slow + deep)
- Hip openers (inside/outside)
- Glute activation kicks (back + side)
- Inchworm to plank (2–3 reps)
Purpose: Loosen hips, fire glutes, prep joints for stability work.
2️⃣ MAIN WORKOUT (22–30 minutes)
Format: 3 Circuits • 2–3 Rounds Each
Rest: 60 sec after each round, 90 sec between circuits.
🔥 CIRCUIT 1 — SQUAT STRENGTH (6–8 minutes per round)
This is your foundational lower-body strength block.
Beginner
- Air squats: 12
- Sit-to-stands (chair): 10
- Glute bridge: 15
- Standing calf raises: 20
Intermediate
- Tempo squats (3 sec down): 15
- Reverse lunges: 12/leg
- Single-leg glute bridge: 12/leg
- Calf raises (pause at top): 20–25
Advanced
- Jump squats: 12–15
- Walking lunge to knee drive: 12/leg
- Hip thrusts (single leg): 15/leg
- Single-leg calf raises: 15/leg
Coaching Cue:
Drive through the heels, brace the core, and stay tall.
🔥 CIRCUIT 2 — LATERAL + ATHLETIC MOVEMENT (7–10 minutes per round)
Builds hip stability, athleticism, and injury resistance.
Beginner
- Side lunges: 10/side
- Step-outs (quick feet): 20 reps
- Wall sit: 20–30 sec
- Standing knee lifts: 10/side
Intermediate
- Lateral lunges (deeper): 12/side
- Side skaters (light hop): 12/side
- Wall sit: 45 sec
- Standing knee drive (controlled): 12/side
Advanced
- Lateral lunge to power hop: 12/side
- Skaters (athletic): 15/side
- Wall sit w/ single-leg switch: 20 sec each
- Explosive knee drive: 15/side
Coaching Cue:
Control the landing. Athleticism without joint chaos.
🔥 CIRCUIT 3 — CORE + POSTURAL STABILITY (6–8 minutes per round)
Lower-body strength requires a stable trunk.
Beginner
- Dead bugs: 10/side
- Bird dogs: 10/side
- Side plank: 15 sec/side
Intermediate
- V-ups or toe touches: 12–15
- Bird dog (3-sec pause): 12/side
- Side plank: 25–30 sec/side
Advanced
- Flutter kicks: 40 reps
- Superman rocks: 20
- Side plank hip lifts: 20/side
Coaching Cue:
Keep the core braced — lower body = core stability.
🔥 DAY 10 FINISHER — “NO QUIT LEGS” (90 seconds)
Choose level:
Beginner:
- March fast in place for 90 sec
Intermediate:
- 45 sec air squats
- 45 sec wall sit
Advanced:
- 45 sec jump squats
- 45 sec skaters (max pace)
3️⃣ COOL DOWN (3–5 minutes)
- Quad stretch — 30 sec/side
- Hamstring stretch — 45 sec
- Hip flexor stretch — 30 sec/side
- Glute stretch (figure 4) — 45 sec/side
- Deep breathing — 5 slow cycles
💥 MODIFICATIONS FOR LIMITATIONS
KNEE ISSUES
- Replace squats with sit-to-stands
- Replace lunges with static split stance
- No jumping; use tempo reps
- Wall sit only if pain-free
LOW BACK ISSUES
- Use dead bugs instead of V-ups
- Reduce depth of squats
- Keep pelvis neutral — no over-arching
SHOULDER ISSUES
- No modifications needed except planks → forearm planks if needed
NEW TO FITNESS
- Beginner level for entire day
- Shorter sets (8–10 reps)
- Skip finisher or use marching only
WHEELCHAIR USER VERSION (15–20 minutes)
Legs/Core Circuit:
- Seated leg lifts: 10–12/side
- Torso rotations: 20
- Side bends: 12/side
Athletic Circuit:
- Punch flurries: 30 sec
- Slow leaning side-to-side: 20 reps
- Forward & backward reaches: 10 reps
Finisher:
- 45 sec punches
- 45 sec breathing focus
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💪🏼 DAY 10 WORKOUT
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21 days to Rebuild. Refocus. Rise. Physically, Mentally, Spiritually.
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