# Lower Body Power

Build serious leg strength and muscle with band-assisted squats and lunges — keeping form sharp and controlled in this foundation week. Expect a satisfying burn that sets you up for bigger weeks ahead!

## Warm-Up

- 1 × 30s Leg Swing _(Each leg, front to back)_
- 1 × 30s Hip Circle _(Clockwise then counterclockwise)_
- 2 × 10 Bodyweight Squat _(Focus on depth and knee tracking)_
- 1 × 8 Reverse Lunge _(Each leg)_
- 1 × 12 Glute Bridge _(Squeeze at the top)_

## Main Workout

- 3 × 10 Squat - Resistance Band _(Band under feet, hold at shoulders)_
- 3 × 9 Deadlift (Romanian) - Resistance Band _(Hinge at hips, keep back flat)_
- 3 × 9 Lunge - Resistance Band _(Each leg, band under front foot)_
- 3 × 9 Split Squat (Bulgarian) _(Each leg, use rings lightly for balance)_

## Accessories

- 2 × 12 Resistance Band Lateral Walk _(Each direction, keep tension on band)_
- 2 × 12 Glute Bridge _(Band across hips, drive through heels)_
- 2 × 10 Ring Curl - Rings _(Keep hips elevated throughout)_

## Cool Down

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