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Lower Body & Core

Get ready to build strong, powerful legs from the ground up! This session focuses on quality movement and body awareness — you'll feel your glutes, quads, and hamstrings working together as you master the fundamentals.

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Workout Breakdown

Warm-Up

Leg Swing

1 set × 30s

Hip Circle

1 set × 30s

Squat

2 sets × 10 reps, 10 reps

Glute Bridge

1 set × 10 reps

Main Workout

Squat (Goblet) - Dumbbell

3 sets × 9 reps, 9 reps, 9 reps

Reverse Lunge

3 sets × 9 reps, 9 reps, 9 reps

Deadlift (Romanian) - Dumbbell

3 sets × 9 reps, 9 reps, 9 reps

Monster Walk - Resistance Band

2 sets × 30s, 30s

Sumo Squat - Dumbbell

2 sets × 11 reps, 11 reps

Cool Down

Quad Stretch

1 set × 30s

Seated Hamstring Stretch

1 set × 30s

Pigeon Pose

1 set × 30s

Child's Pose

1 set × 30s