# Lower Body Volume

You'll feel every muscle in your legs working as you slow things down and build real strength from the ground up. Controlled squats and lunges — quality over speed today.

## Warm-up

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

## Main Workout

- 1 × Squat Progression _(progression — pick your level)_
- 1 × Hinge Progression _(progression — pick your level)_
- 3 × 8 Split Squat (Bulgarian)
- **Superset · 2 rounds**
  - 12 Glute Bridge (Single-Leg)
  - 10 Deadlift (Single-Leg Romanian)

## Cool Down

- 1 × 30s Kneeling Hip Flexor Stretch
- 1 × 30s Hamstring Stretch (90/90)
- 1 × 30s Quad Stretch
- 1 × 30s Butterfly Stretch