# Lower Body Foundation

Build a rock-solid foundation for your lower body with heavy squats and lunges that challenge your strength and balance. Expect to feel powerful and stable by the end — this session sets the tone for the weeks ahead!

## Warm-Up

- 1 × 40s Leg Swing
- 1 × 40s Hip Circle
- 1 × Squat Progression _(progression — pick your level)_
- 2 × 12 Glute Bridge

## Main Workout

- 3 × 8 Back Squat - Barbell
- 3 × 10 Reverse Lunge
- 2 × 10 Deadlift (Romanian) - Barbell
- **Superset · 2 rounds**
  - 12 Squat (Goblet) - Kettlebell
  - 12 Glute Bridge
- 2 × 10 Deadlift (Single-Leg) - Kettlebell

## Cool Down

- 1 × 30s Quad Stretch
- 1 × 30s Seated Hamstring Stretch
- 1 × 40s Pigeon Pose
- 1 × 40s Child's Pose