# Heavy Lower Body Power

Week 1 foundation session focused on building proper squat and hinge movement patterns. Barbell back squat is the primary compound, followed by Romanian deadlifts for the hinge pattern. A dumbbell lunge covers the required unilateral movement. Volume is kept moderate (3 sets) with longer rest periods to allow beginners to focus on form and technique.

## Warm-Up

- 1 × Warmup Activity Progression _(progression — pick your level)_
- 1 × 10 Glute Bridge
- 1 × 10 Bodyweight Squat
- 1 × 8 Single-Leg Balance

## Main Workout

- 3 × 8 Squat - Barbell
- 3 × 8 Deadlift (Romanian)
- 3 × 10 Lunge - Dumbbell
- 3 × 12 Glute Bridge
- 3 × 30s Plank

## Cool Down

- 1 × 10 Superman
- 1 × 30s Reverse Plank