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Anime Arc · Lower

Guardian Arc: Lower Strength

A grounded lower-body chapter with stable options for every major movement pattern.

Preview the exercises
GoalLegs, hips, carries, and controlled balance
LevelAll levels
Duration40–50 min
Exercises5

BEFORE YOU START

Equipment and structure

Dumbbells · Chair or bench · Optional machines

Anime InspiredLower BodyGuardian ArcBalance

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FULL PRESCRIPTION

Exercise by exercise

  1. 01

    Goblet Box Squat

    4 sets · 6–10 · 90s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Hold the weight close to your chest.
    • Reach your hips toward the box with your whole foot planted.
    • Stand with control and keep your knees tracking with your toes.
  2. 02

    Dumbbell Romanian Deadlift

    4 sets · 8–12 · 90s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Keep the weights close to your legs.
    • Push your hips back with softly bent knees.
    • Stop before your back position changes, then stand tall.
  3. 03

    Low Step-Up

    3 sets · 8–10 / side · 75s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Choose a low, stable step.
    • Place your whole working foot on the step.
    • Stand through the working leg and lower slowly.
  4. 04

    Seated Hamstring Curl

    3 sets · 10–15 · 60s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Align the machine with your knee joint.
    • Curl smoothly without lifting your hips.
    • Return the weight for two controlled seconds.
  5. 05

    Farmer Carry

    3 sets · 30–45 sec · 60s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Stand tall with weights at your sides.
    • Take short, quiet steps.
    • Stop before posture or grip fails.