# Lower Body Strength

You'll fire up your legs and glutes with squats, lunges, and hip work — building real lower-body strength from the ground up.

## Warm-up

- 1 × 8 Squat (Dynamic Mobility)
- 1 × 10 Leg Swing (Front & Side) _(Each side)_
- 1 × 10 Hip Circle _(Each side)_

## Main

- 3 × 9 Split Squat (Bulgarian) _(Right)_
- 3 × 9 Split Squat (Bulgarian) _(Left)_
- **Superset · 3 rounds**
  - 8 Deadlift (Single-Leg Romanian) _(Right)_
  - 8 Deadlift (Single-Leg Romanian) _(Left)_
  - 10 Dead Bug _(Each side)_
- **Superset · 3 rounds**
  - 12 Glute Bridge
  - 30s Side Plank _(Each side)_

## Cool-down

- 1 × 40s Kneeling Hip Flexor Stretch _(Each side)_
- 1 × 40s Hamstring Stretch (Supine) _(Each side)_
- 1 × 45s Half Pigeon _(Each side)_