# Lower Body Focus

You'll build serious leg and glute strength from the ground up — heavy pulls, single-leg control, and rock-solid core work all in one focused session.

## Warm-up

- 1 × 8 Squat (Dynamic Mobility)
- 1 × 10 Hip Circle
- 1 × 8 Squat (Sky Reach)
- 1 × 10 Glute Bridge
- 1 × 6 Inchworm

## Main Workout

- 3 × 5 Deadlift - Trap Bar
- 3 × 6 Squat - Barbell
- 3 × 8 Bulgarian Split Squat - Dumbbell
- 3 × 6 Nordic Hamstring Curl
- **Superset · 3 rounds**
  - Anti-Extension Progression
  - 30s Side Plank

## Cool Down

- 1 × 40s Hamstring Stretch (Supine)
- 1 × 40s Quad Stretch
- 1 × 45s Half Pigeon
- 1 × 40s Butterfly Stretch
- 1 × 40s Reclined Twist