# Lower Body & Core Stability

You'll hammer your quads, hamstrings, and glutes with heavy compound work, then finish with core and calves — leaving you feeling strong, stable, and thoroughly worked.

## Warm-up

- 1 × 10 Squat (Dynamic Mobility) _(Move slowly through full range)_
- 1 × 10 Hip Circle _(Each side)_
- 1 × 10 Kneeling Hip Flexor Stretch _(Each side)_

## Main

- 4 × 8 Squat - Barbell _(Drive through heels, brace your core)_
- 4 × 10 Deadlift (Romanian) _(Hinge at hips, keep bar close to legs)_
- 3 × 10 Split Squat (Bulgarian) _(Each side)_
- **Superset · 3 rounds**
  - 12 Glute Bridge _(Squeeze glutes hard at the top)_
  - 10 Ab Wheel Rollout (Kneeling) _(Keep hips low, roll out to full extension)_
- **Superset · 3 rounds**
  - 15 Calf Raise _(Full range, pause at top and bottom)_
  - 12 Hanging Knee Raise _(Control the lower — no swinging)_

## Cool-down

- 1 × 40s Hamstring Stretch (Supine) _(Each side)_
- 1 × 40s Lunge Stretch (Kneeling) _(Each side)_
- 1 × 40s Child's Pose _(Breathe deeply and relax)_