# Lower Body Strength

Build strong, stable legs from the ground up! Today's session guides you through foundational squat and lunge patterns that will set you up for serious lower body strength over the next four weeks.

## Warm-Up

- 1 × 30s Leg Swing
- 1 × 30s Hip Circle
- 1 × 5-8 Squat (Assisted)
- 1 × 8 Reverse Lunge
- 1 × 10 Glute Bridge

## Main Workout

- 3 × 8 Squat (Goblet) - Dumbbell
- 3 × 10 Walking Lunge - Dumbbell
- 3 × 8 Deadlift (Romanian) - Dumbbell
- 2 × 10 Step-Up - Dumbbell
- 3 × 10 Sumo Squat - Dumbbell

## Cool Down

- 1 × 30s Quad Stretch
- 1 × 30s Kneeling Hip Flexor Stretch
- 1 × 30s Seated Hamstring Stretch
- 1 × 30s Pigeon Pose
- 1 × 40s Child's Pose