### Day 6: Lower Body Strength Training

#### Warm-up (5-10 minutes)

- Light cardio (jogging, brisk walking, or jumping jacks)
- Dynamic stretches (leg swings, hip circles, lunges)

#### Main Workout (3 sets of 12 reps each)

**1. Squats**
- Stand with feet shoulder-width apart, lower your body by bending your knees, then push back
up to standing.
- Targets: Quads, glutes, hamstrings

**2. Deadlifts**
- Stand with feet hip-width apart, hinge at the hips to lower the weight down to the ground, then
return to standing.
- Targets: Hamstrings, glutes, lower back

**3. Lunges**
- Step forward with one leg and lower your body until both knees are at 90-degree angles, then
push back to standing.
- Targets: Quads, glutes, hamstrings

**4. Leg Press (if available)**

- Sit on the leg press machine and push the platform away from you with your feet.
- Targets: Quads, glutes, hamstrings

**5. Calf Raises**

- Stand with feet hip-width apart, raise your heels o the ground, then lower them back down.
- Targets: Calves

**6. Glute Bridges**

- Lie on your back with knees bent and feet at on the oor, lift your hips towards the ceiling, then
lower back down.
- Targets: Glutes, hamstrings, lower back

**7. Plank (hold for 30-60 seconds)**

- Hold a plank position with your body in a straight line from head to heels.
- Targets: Core, shoulders, chest

#### Cool Down (5-10 minutes)

- Light walking or gentle leg swings to gradually lower your heart rate.
- Static stretching focusing on lower body muscles (hold each stretch for 20-30 seconds):
- Hamstrings
- Quadriceps
- Calves
- Hip exors
- Glutes

### Additional Tips

- **Form**: Maintain proper form for each exercise to prevent injury and maximize e ectiveness.
- **Rest**: Take 60-90 seconds of rest between sets to recover.
- **Progression**: Gradually increase the weight or resistance as you become stronger.
- **Hydration**: Drink water before, during, and after your workout to stay hydrated.
- **Nutrition**: Consume a balanced meal or snack with protein and carbohydrates after your
workout to aid muscle recovery.
- **Footwear**: Wear supportive shoes that provide good stability and cushioning for your lower
body workouts.
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