# Lower Body

Pike Stretch · Pancake Stretch · Calf Stretch · Squat (Sky Reach) · Dead Bug · Bodyweight Squat · Deadlift (Romanian) · Squat (Assisted) · Calf Raise

## Dynamic Stretches + Warm Up


## Workout

- 1 × 30-60s Pike Stretch
- 1 × 30-60s Pancake Stretch
- 1 × 1 Ankle Circle
- 1 × 1 Calf Stretch
- 1 × 10-20 Squat (Sky Reach)
- 1 × 1 Spinal Twist
- **Group 1 · 3 rounds**
  - 10 Split Squat (Bulgarian)
  - 10 Glute Bridge
- **Group 2 · 3 rounds**
  - 8-12 Deadlift (Romanian)
  - 8-12 Leg Raise (Hanging, Straight)
- **Group 3 · 3 rounds**
  - 10-30s Copenhagen Plank (Knee-Supported)
  - 8-12 Reverse Hyperextension - Bench