# Lower Body & Core

You'll fire up your legs, glutes, and posterior chain with heavy squats and hinges — leaving you feeling strong and stable from the ground up.

## Warm-up

- 1 × 10 Squat (Dynamic Mobility)
- 1 × 10 Hip Circle
- 1 × 6 World's Greatest Stretch

## Main

- 3 × 5 Squat - Barbell
- 3 × 5 Deadlift - Barbell
- 3 × 8 Bulgarian Split Squat - Dumbbell
- 3 × 12 Reverse Hyperextension - Bench
- 3 × 10 Deadlift (Single-Leg Romanian)
- 1 × Anti-Extension Progression _(progression — pick your level)_

## Cool-down

- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Hamstring Stretch (90/90)
- 1 × 45s Half Pigeon