# Lower Body Hypertrophy

You'll fire up your legs and build serious lower-body strength with squats, hinges, and single-leg work — a focused session that lays a solid foundation for the weeks ahead.

## Warm-up

- 1 × 10 Squat (Dynamic Mobility)
- 1 × 10 Hip Circle _(Each side)_
- 1 × 12 Glute Bridge

## Main

- 3 × 8 Squat - Barbell _(Drive through your heels, chest tall)_
- 3 × 8 Deadlift (Romanian) - Barbell _(Hinge at hips, soft knee, bar close to legs)_
- **Superset · 3 rounds**
  - 8 Bulgarian Split Squat - Dumbbell _(Right)_
  - 8 Bulgarian Split Squat - Dumbbell _(Left)_
  - 10 Dead Bug _(Lower back stays pressed to floor)_
- 2 × 12 Glute Bridge _(Squeeze glutes at the top)_

## Cool-down

- 1 × 40s Kneeling Hip Flexor Stretch _(Right)_
- 1 × 40s Kneeling Hip Flexor Stretch _(Left)_
- 1 × 45s Hamstring Stretch (Supine) _(Relax and breathe deeply)_