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Lower Body Foundation

Build a rock-solid lower body base by mastering two essential movement patterns — the goblet squat and Romanian deadlift. Move with control, feel every rep, and lay the groundwork for the weeks ahead!

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Workout Breakdown

Warm-Up

Leg Swing

1 set × 30s

Hip Circle

1 set × 30s

Bodyweight Squat

2 sets × 10 reps, 10 reps

Good Morning - Dumbbell

2 sets × 10 reps, 10 reps

Main Workout

Squat (Goblet) - Dumbbell

3 sets × 8 reps, 8 reps, 8 reps

Deadlift (Romanian) - Dumbbell

3 sets × 8 reps, 8 reps, 8 reps

Sumo Squat - Dumbbell

2 sets × 10 reps, 10 reps

Reverse Lunge - Dumbbell

2 sets × 10 reps, 10 reps

Calf Raise (On Dumbbell) - Dumbbell

2 sets × 10 reps, 10 reps

Cool Down

Quad Stretch

1 set × 30s

Standing Single-Leg Hamstring Stretch

1 set × 30s

Hip Flexor Stretch

1 set × 30s

Seated Hip External Rotation Stretch

1 set × 30s