# Barbell Squat Basics

Kick off your 28-day journey with this beginner-friendly leg session! You'll build a solid foundation with two powerhouse moves — goblet squats and Romanian deadlifts — keeping things smooth, controlled, and all about nailing your form.

## Warm-Up

- 1 × 30s Leg Swing _(Each leg, forward and back)_
- 1 × 30s Hip Circle _(Clockwise then counterclockwise)_
- 2 × 10 Bodyweight Squat
- 1 × 10 Deadlift (Romanian) _(Hinge at hips, soft knees)_

## Main Workout

- 3 × 9 Squat (Goblet) - Kettlebell _(Hold kettlebell at chest, chest tall)_
- 3 × 9 Deadlift (Romanian) _(Push hips back, feel the hamstring stretch)_
- 2 × 11 Reverse Lunge _(Each leg)_
- 2 × 11 Glute Bridge _(Squeeze glutes at the top)_

## Cool Down

- 1 × 30s Quad Stretch _(Each leg)_
- 1 × 30s Seated Hamstring Stretch _(Each leg)_
- 1 × 30s Pigeon Pose _(Each side)_
- 1 × 40s Child's Pose