# Strength Leg Day

Week 2 building phase lower body session focused on squat and hinge patterns with heavier dumbbell loads. Includes a unilateral exercise (dumbbell lunge) to address balance and single-leg strength. Volume is adjusted to 0.85x for the building phase, keeping sets at 3 and reps in the 6-8 range for compounds and 8-12 for accessories. Longer rest periods (90s) support beginner recovery between heavy sets.

## Warm-Up

- 1 × Warmup Activity Progression _(progression — pick your level)_
- 1 × 10 Bodyweight Squat
- 1 × 12 Glute Bridge
- 1 × 10 Superman

## Main Workout

- 1 × Simple Squat Progression _(progression — pick your level)_
- 3 × 8 Deadlift (Stiff-Legged) - Dumbbell
- 3 × 10 Lunge - Dumbbell
- 3 × 10 Deadlift (Single-Leg Romanian)
- 3 × 12 Reverse Hyperextension - Bench

## Cool Down

- 1 × 30s Glute Bridge
- 1 × 30s Superman
- 1 × 30s Plank