# Leg Day: Quads & Core

You'll crush heavy squats and deadlifts, then finish with targeted core and calf work — leaving your legs thoroughly worked and your core rock solid.

## Warm-Up

- 1 × 10 Squat (Dynamic Mobility)
- 1 × 10 Hip Circle _(Each side)_
- 1 × 10 Ankle Circle _(Each side)_

## Main

- 4 × 10 Squat - Barbell
- 4 × 10 Deadlift (Romanian)
- **Superset · 3 rounds**
  - 10 Split Squat (Bulgarian) _(Each side)_
  - 10 Ab Wheel Rollout (Kneeling) _(Keep hips down)_
- **Superset · 3 rounds**
  - 15 Calf Raise _(Full range of motion)_
  - 30s Side Plank _(Each side)_

## Cool-Down

- 1 × 40s Hamstring Stretch (Supine) _(Each side)_
- 1 × 40s Kneeling Hip Flexor Stretch _(Each side)_
- 1 × 40s Calf Stretch _(Each side)_