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Lower Body Foundation

Build a rock-solid foundation for your lower body with heavy squats and lunges that challenge your strength and balance. Expect to feel powerful and stable by the end — this session sets the tone for the weeks ahead!

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Workout Breakdown

Warm-Up

Leg Swing

1 set × 40s

Hip Circle

1 set × 40s

Squat Progression

Progressive exercise

Glute Bridge

2 sets × 12 reps, 12 reps

Main Workout

Back Squat - Barbell

3 sets × 8 reps, 8 reps, 8 reps

Reverse Lunge

3 sets × 10 reps, 10 reps, 10 reps

Deadlift (Romanian) - Barbell

2 sets × 10 reps, 10 reps

2 circuits

Squat (Goblet) - Kettlebell

1 set × 12 reps

Glute Bridge

1 set × 12 reps

Deadlift (Single-Leg) - Kettlebell

2 sets × 10 reps, 10 reps

Cool Down

Standing Quad Stretch

1 set × 30s

Seated Hamstring Stretch

1 set × 30s

Pigeon Pose

1 set × 40s

Child's Pose

1 set × 40s