# Lower Body Power

Fire up your legs with dumbbell squats and bench step-ups to build real lower body strength. Expect a satisfying burn that leaves you feeling powerful and accomplished!

## Warm-Up

- 1 × 30s Leg Swing _(Each leg, front to back)_
- 1 × 30s Hip Circle _(Clockwise then counterclockwise)_
- 2 × 10 Bodyweight Squat _(Slow and controlled)_
- 1 × 12 Glute Bridge _(Squeeze at the top)_
- 1 × 30s Leg Swing (Front & Side) _(Each leg, side to side)_

## Compound Movements

- 3 × 8 Squat - Dumbbell _(Hold dumbbells at sides, chest tall)_
- 3 × 8 Step-Up _(Each leg, drive through heel)_

## Accessory Work

- 3 × 10 Deadlift (Romanian) - Dumbbell _(Hinge at hips, soft knees)_
- 3 × 10 Lateral Lunge - Dumbbell _(Each leg, push hips back)_
- 3 × 12 Calf Raise _(Pause at top for 1 second)_

## Cool Down

- 1 × 30s Quad Stretch _(Each leg)_
- 1 × 40s Seated Hamstring Stretch _(Reach toward toes, breathe deeply)_
- 1 × 40s Pigeon Pose _(Each side, relax into the stretch)_
- 1 × 30s Calf Stretch _(Each leg, heel pressed to floor)_