# Legs

Build your foundational push and pull strength with barbell pressing and pull-up work. You'll learn solid form on the big lifts and feel your chest, back, and arms working together.

## Warm-up

- 1 × 8 Bodyweight Squat
- 1 × 10 Squat (Sky Reach)
- 1 × 10 Split Squat

## Main

- 4 × 8 Lunge - Barbell
- 4 × 10 Reverse Plank
- 3 × 8 Glute Bridge - Barbell
- 3 × 0 Sumo Squat - Dumbbell
- **Superset · 3 rounds**
  - 12 Leg Extension (Single-Leg) - Machine
  - 12 Hamstring Curl (Seated) - Resistance Band

## Cool-down

- 1 × 30s Dead Bug
- 1 × 30s Butterfly Stretch
- 1 × 30s Glute Stretch (Supine)