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Barbell & Foundation Strength Path →

Lower Body Squat Focus

Today you'll build a rock-solid squat foundation and strengthen your legs from top to bottom. Expect controlled, purposeful movement — this session is all about learning great form and setting yourself up for 4 weeks of serious progress!

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Workout Breakdown

Warm-Up

1

Cycling - Stationary Bike

1 set × 300s

1

Leg Swing

1 set × 10 reps

1

Hip Circle

1 set × 10 reps

Squat Progression

Progressive exercise

1

Glute Bridge

1 set × 12 reps

Main Workout

1

Squat - Barbell

3 sets × 9 reps, 9 reps, 9 reps

1

Leg Press - Machine

2 sets × 10 reps, 10 reps

1

Deadlift (Romanian)

2 sets × 10 reps, 10 reps

1

Leg Curl - Machine

2 sets × 10 reps, 10 reps

1

Calf Raise

2 sets × 12 reps, 12 reps

Cool Down

1

Quad Stretch

1 set × 30s

1

Seated Hamstring Stretch

1 set × 30s

1

Pigeon Pose

1 set × 30s

1

Child's Pose

1 set × 40s