# Controlled Lower Body (Copy)

You'll dial in your leg strength with slow, controlled reps that build real power from the ground up. Expect your quads, hamstrings, and glutes to feel seriously worked by the end.

## Warm-up

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

## Main Workout

- 3 × 7 Back Squat - Barbell
- 3 × 8 Deadlift (Romanian) - Barbell
- 3 × 10 Bulgarian Split Squat - Dumbbell
- 3 × 6 Nordic Hamstring Curl
- 2 × 10 Hip Thrust - Barbell

## Cool Down

- 1 × 30s Quad Stretch
- 1 × 30s Hamstring Stretch (Supine)
- 1 × 30s Kneeling Hip Flexor Stretch
- 1 × 40s Half Pigeon