Below is a comprehensive lower body (legs) training program using the Procedos Platform9, organized into three distinct sections:

🟢 10 Lower Body Exercises Without External Weights (Bodyweight)

Goal: Build mobility, strength, and balance using various foot positions and movement directions.

1. Multi-Directional Lunges

   • Lunge to different clock positions (e.g., 12, 2, 4, 6, 8, 10).

   • Focus on knee alignment and control.

2. Split Stance Hip Shifts

   • Feet on 3 & 9 — shift hips forward/backward and side to side to engage glutes and hamstrings.

3. Squat Reach (Dynamic)

   • Squat down and reach with one hand toward different numbers on the Platform (3, 6, 9).

4. Lateral Lunge with Arm Drive

   • Step to 3 or 9 and push off strongly back to center while swinging arms to assist movement.

5. Diagonal Step & Return

   • Step forward to 2 or 10, then return to center — control is key.

6. Curtsy Lunge with Twist

   • Step behind and across to 5 or 7; rotate torso toward front leg.

7. Toe Tap Around the Clock

   • Stand on one leg, tap the other foot lightly around all numbers like a clock.

8. Glute Activation Pulses

   • Mini-squat on 4 & 8 — small controlled pulses to activate glutes.

9. Wide Stance Squat + Rotation

   • Feet on 3 & 9 — perform squat and rotate torso side to side.

10. Standing Hip Circles

• One foot fixed, circle the opposite leg in/out while activating core and stabilizers.

🟠 10 Lower Body Exercises with Weights (Dumbbells, Kettlebells, etc.)

Goal: Build strength and coordination in multi-planar movements with resistance.

1. Goblet Squat on Variable Positions

   • Hold weight at chest level, feet on 4 & 8 or 3 & 9 for different squat angles.

2. Loaded Multi-Directional Lunges

   • Hold dumbbells or kettlebell while lunging to various directions (12, 3, 6, 9, etc.).

3. Suitcase Deadlift

   • Dumbbell in one hand, feet on 5 & 11 — hinge at hips and return.

4. Weighted Step & Pivot

   • Step to 2 or 10, pivot slightly, and return — hold a dumbbell in front rack.

5. Split Stance Romanian Deadlift

   • Feet on 3 & 9, hinge forward with dumbbells, maintain balance and stretch.

6. Curtsy Lunge with Front Raise

   • Perform curtsy lunge while raising dumbbell forward for added challenge.

7. Overhead Lateral Lunge

   • Hold dumbbells overhead, step out to 3 or 9, then return.

8. Single-Leg Deadlift with Rotation

   • Weight in opposite hand to planted foot, rotate torso gently toward lifted leg.

9. Squat to Overhead Press

   • Feet on 5 & 11, squat and drive up into overhead press.

10. Weighted Heel Elevated Squats

• Elevate heels on Platform edges, perform slow squats with dumbbells.

🔵 10 Lower Body Exercises with Resistance Bands (Various Anchor Points)

Goal: Create functional, position-based strength with directional resistance.

1. Banded Lateral Walks

   • Band around thighs, walk from 3 to 9 position maintaining tension.

2. Banded Split Squat

   • Band under front foot, held at shoulders — perform split squats.

3. Ankle-Band Step Outs

   • Loop band around ankles, step to each clock number (3, 6, 9).

4. Banded Hip Hinges (Deadlift Pattern)

   • Band under both feet (4 & 8), hold handles — hinge forward with tension.

5. Forward Step with Resistance Pull

   • Band anchored behind, step forward into 12 while resisting backward pull.

6. Curtsy Step with Lateral Pull

   • Anchor band to side, step into curtsy lunge against resistance.

7. Monster Walks in Diagonal Path

   • With a loop band around thighs, walk diagonally (e.g., 2 to 8, 4 to 10).

8. Posterior Kickbacks with Band

   • Band anchored in front, attach to ankle — extend leg backward (glute focus).

9. Knee Drive with Horizontal Resistance

   • Band around waist, anchored behind — drive one knee forward and return.

10. Triple Plane Step with Band Pull

• Step to 2, 6, and 10 while pulling resistance band from a fixed point.