# Lower Body & Core

You'll build serious leg and glute strength with a hinge focus that's safe on your lower back. Expect real power and stability gains through focused, heavy work.

## Warm-up

- 1 × 8 Squat (Sky Reach)
- 1 × 10 Squat (Dynamic Mobility)
- 1 × 30s Single-Leg Balance

## Main

- 4 × 10 Romanian Deadlift (Single-Leg, Landmine) - Barbell
- 4 × 10 Squat - Barbell
- **Superset · 3 rounds**
  - 10 Split Squat (Bulgarian)
  - 12 Pallof Press - Cable
- 3 × 12 Reverse Hyperextension - Bench
- 3 × 12 Seated Knee Extension
- 3 × 15 Calf Raise
- 3 × 12 Deadbug (Weighted) - Dumbbell

## Cool-down

- 1 × 30s Pike Stretch
- 1 × 30s Hamstring Stretch (Supine)
- 1 × 30s Hamstring Stretch (90/90)