W19/D4 PHASE 3/ Lower body (GYM)

This session is all about building strong, athletic legs with a serious quad and glute focus. We’re combining knee-dominant strength work with powerful hip extension to shape, lift, and define your lower body. Expect controlled eccentrics, deep ranges of motion, and intentional pauses to maximize time under tension. Your quads will fire through squats and lunges, while your glutes take over with hip-dominant movements designed to build that round, strong foundation. Stair stepper 30 min (level 8-10)