# Max Effort Lower Body

You'll hit heavy squats and deadlifts to push your strength to its peak — expect serious effort and serious results today.

## Warm-up

- 1 × 10 Squat (Dynamic Mobility)
- 1 × 10 Leg Swing (Front & Side) _(Each side)_
- 1 × 10 Hip Circle _(Each side)_

## Main

- 4 × 5 Squat - Barbell
- 4 × 5 Deadlift - Barbell
- 3 × 8 Bulgarian Split Squat - Dumbbell _(Right)_
- 3 × 8 Bulgarian Split Squat - Dumbbell _(Left)_
- **Superset · 3 rounds**
  - 6 Nordic Hamstring Curl
  - 10 Dead Bug _(Each side)_

## Cool-down

- 1 × 40s Hamstring Stretch (90/90) _(Each side)_
- 1 × 40s Kneeling Hip Flexor Stretch _(Each side)_
- 1 × 40s Child's Pose