# Lower Body Strength

Build a rock-solid lower body foundation with heavy goblet squats and lunges as your anchors. Expect controlled, purposeful reps that dial in your form while laying the groundwork for serious strength gains ahead.

## Warm-Up

- 2 × 12 Bodyweight Squat
- 1 × 10 Hip Circle _(Each direction)_
- 1 × 10 Leg Swing _(Each leg, forward and back)_
- 2 × 12 Glute Bridge

## Main Workout

- 3 × 8 Squat (Goblet) - Dumbbell _(Heavy — brace core, chest tall)_
- 3 × 8 Reverse Lunge - Dumbbell _(Each leg)_
- 3 × 8 Deadlift (Romanian) - Dumbbell _(Hinge at hips, soft knee bend)_
- 2 × 10 Step-Up - Dumbbell _(Each leg)_
- 2 × 10 Sumo Squat - Dumbbell _(Wide stance, toes out)_
- 2 × 12 Calf Raise _(Slow and controlled)_

## Cool Down

- 1 × 30s Quad Stretch _(Each leg)_
- 1 × 30s Standing Single-Leg Hamstring Stretch _(Each leg)_
- 1 × 30s Hip Flexor Stretch _(Each side)_
- 1 × 30s Seated Hip External Rotation Stretch _(Each side)_