# Lower Body Foundation

You'll build strength and control through deep squats, lunges, and hip hinges — great for waking up your lower body and improving your range of motion.

## Warm-Up

- 1 × 8 Squat (Dynamic Mobility)
- 1 × 10 Hip Circle
- 1 × 8 Squat (Sky Reach)

## Main

- 1 × Squat Progression _(progression — pick your level)_
- 1 × Simple Hinge Progression _(progression — pick your level)_
- 2 × 10 Split Squat (Bulgarian)
- 2 × 10 Lunge (Walking)
- 2 × 10 Glute Bridge (Single-Leg)

## Cool-Down

- 1 × 30s Kneeling Hip Flexor Stretch
- 1 × 30s Hamstring Stretch (Supine)
- 1 × 30s Half Pigeon