# Lower Body Foundation

You'll sharpen your technique on the big lower-body lifts and feel strong from top to bottom — controlled, focused, and efficient.

## Warm-up

- 1 × 8 Squat (Dynamic Mobility)
- 1 × 10 Hip Circle _(Each side)_
- 1 × 10 Leg Swing (Forward-Backward) _(Each side)_

## Main

- 3 × 8 Squat (Goblet) - Dumbbell
- 3 × 8 Deadlift (Romanian) - Dumbbell
- **Superset · 3 rounds**
  - 8 Bulgarian Split Squat - Dumbbell _(Right)_
  - 8 Bulgarian Split Squat - Dumbbell _(Left)_
  - 10 Dead Bug _(Each side)_
- **Superset · 2 rounds**
  - 6 Nordic Hamstring Curl _(Slow and controlled)_
  - 12 Glute Bridge (Single-Leg) _(Right)_
  - 12 Glute Bridge (Single-Leg) _(Left)_

## Cool-down

- 1 × 40s Kneeling Hip Flexor Stretch _(Each side)_
- 1 × 40s Hamstring Stretch (Supine) _(Each side)_
- 1 × 40s Child's Pose