# Lower Body Peak Effort

This beginner lower body session focuses on squat and hinge patterns to build foundational strength in the quads, glutes, and hamstrings using only bodyweight. Longer rest periods and moderate rep ranges ensure good form and recovery between sets.

## Warm-up

- 1 × 10 Hip Circle
- 1 × 10 Leg Swing (Front & Side)
- 1 × 30s High Knees
- 1 × 5 World's Greatest Stretch
- 1 × 10 Glute Bridge

## Main Workout

- 1 × Simple Squat Progression _(progression — pick your level)_
- 1 × Simple Hinge Progression _(progression — pick your level)_
- 3 × 8 Split Squat
- 3 × 8 Deadlift (Single-Leg Romanian)
- 3 × 12 Glute Bridge

## Cool Down

- 1 × 30s Hamstring Stretch (90/90)
- 1 × 30s Quad Stretch
- 1 × 30s Figure Four Stretch (Supine)
- 1 × 30s Kneeling Hip Flexor Stretch