# Lower Body Intensity

You'll fire up your legs, glutes, and hamstrings with a full lower-body session — expect a satisfying burn and a real sense of strength by the end.

## Warm-up

- 1 × 8 Squat (Dynamic Mobility)
- 1 × 10 Leg Swing (Front & Side) _(Each side)_
- 1 × 10 Hip Circle _(Each side)_

## Main

- 4 × 6 Squat (Goblet) - Dumbbell _(Hold dumbbell at chest, chest tall)_
- 4 × 6 Deadlift (Romanian) - Dumbbell _(Push hips back, soft knees)_
- 3 × 8 Reverse Lunge - Dumbbell _(Right)_
- 3 × 8 Reverse Lunge - Dumbbell _(Left)_
- **Superset · 3 rounds**
  - 10 Glute Bridge (Single-Leg) _(Right)_
  - 10 Glute Bridge (Single-Leg) _(Left)_
  - 10 Dead Bug _(Slow and controlled)_

## Cool-down

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