# Lower Body & Core

You'll crush your legs and core with heavy squats, deadlifts, and targeted accessory work — leaving you stronger and more powerful from the ground up.

## Warm-Up

- 1 × 10 Squat (Dynamic Mobility)
- 1 × 10 Hip Circle _(Each side)_
- 1 × 8 Squat (Sky Reach)

## Main

- 4 × 8 Squat - Barbell _(Drive through your heels, brace your core throughout)_
- 3 × 10 Deadlift (Romanian) _(Hinge at the hips, keep the bar close to your legs)_
- **Superset · 3 rounds**
  - 10 Split Squat (Bulgarian) _(Each side)_
  - 10 Ab Wheel Rollout (Kneeling) _(Keep hips low, roll out only as far as you can control)_
- 3 × 15 Calf Raise _(Full range — all the way up and all the way down)_

## Cool-Down

- 1 × 30s Hamstring Stretch (Supine) _(Each side)_
- 1 × 30s Kneeling Hip Flexor Stretch
- 1 × 30s Calf Stretch _(Each side)_