# Lower Body & Core

You'll challenge your legs and glutes with split squats, squats, and hip hinges — expect that satisfying burn that tells you you're getting stronger.

## Warm-Up

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

## Main

- 1 × Squat Progression _(progression — pick your level)_
- 3 × 7 Split Squat (Bulgarian)
- 1 × Simple Hinge Progression _(progression — pick your level)_
- 3 × 10 Glute Bridge (Single-Leg)
- 3 × 8 Dead Bug

## Cool-Down

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