# Strength & Skills Progression

Build foundational power and master new skills using versatile gym equipment.

## Rest and Recover

You'll ease tension, loosen up your whole body, and finish feeling refreshed and relaxed — the perfect reset after your first week.

### Joint Circles

- 1 × 30s Neck Movement (Three-Plane)
- 1 × 30s Shoulder Roll
- 1 × 30s Hip Circle
- 1 × 30s Ankle Circle

### Dynamic Flow

- 1 × 10 Cat-Cow
- 1 × 8 World's Greatest Stretch
- 1 × 8 Inchworm
- 1 × 10 Shoulder Dislocate - Resistance Band

### Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Butterfly Stretch
- 1 × 40s Child's Pose Lat Stretch
- 1 × 40s Reclined Twist
- 1 × 60s Savasana


## Full Body Mobility

You'll gently wake up every joint from head to toe, leaving you feeling loose, relaxed, and ready for whatever comes next.

### Joint Circles

- 1 × 8 Neck Movement (Three-Plane)
- 1 × 8 Shoulder Roll
- 1 × 8 Hip Circle
- 1 × 8 Ankle Circle

### Dynamic Flow

- 1 × 10 Cat-Cow
- 1 × 30s World's Greatest Stretch
- 1 × 10 Torso Twist

### Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Hamstring Stretch (Supine)
- 1 × 35s Shoulder Stretch (Cross-Body)
- 1 × 40s Child's Pose


## Strength Focused Push & Pull

You'll build serious back strength and dial in your pull-up technique — leaving feeling powerful from fingertips to shoulders.

### Warm-Up

- 1 × 10 Arm Circle
- 1 × 12 Shoulder Warm-up - Resistance Band
- 1 × 8 Scapular Pull-Up
- 1 × 20s Hang (Arch)

### Main Workout

- 3 × 8 Chest-Supported Dumbbell Row
- 1 × Pullup Progression _(progression — pick your level)_
- 3 × 8 Bench Press - Dumbbell
- 1 × Dip Progression _(progression — pick your level)_
- **Superset · 3 rounds**
  - 12 Rear Delt Fly - Dumbbell
  - 10 Lateral Raise - Dumbbell
- 1 × Anti-Extension Progression _(progression — pick your level)_

### Cool Down

- 1 × 30s Child's Pose Lat Stretch
- 1 × 20s Shoulder Stretch (Cross-Body)
- 1 × 20s Triceps Stretch - Overhead
- 1 × 20s Biceps Stretch
- 1 × 30s Chest Expansion Stretch (Elbows Back)


## Rest and Recover

You'll ease tension from the past week with a gentle full-body flow — leaving you feeling looser, lighter, and ready for what's next.

### Joint Circles

- 1 × 30s Neck Movement (Three-Plane)
- 1 × 30s Shoulder Roll
- 1 × 30s Elbow Circle
- 1 × 30s Hip Circle
- 1 × 30s Ankle Circle

### Dynamic Flow

- 1 × 40s Cat-Cow
- 1 × 8 World's Greatest Stretch
- 1 × 8 Inchworm
- 1 × 8 Squat (Sky Reach)
- 1 × 30s Arm Circle

### Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Hamstring Stretch (Supine)
- 1 × 40s Butterfly Stretch
- 1 × 40s Reclined Twist
- 1 × 40s Child's Pose Lat Stretch
- 1 × 60s Savasana


## Total Body Flow

You'll open up tight hips and stiff shoulders with a flowing sequence that leaves you feeling loose, relaxed, and refreshed.

### Joint Circles & Dynamic Flow

- 1 × 10 Hip Circle
- 1 × 10 Cat-Cow
- 1 × 10 Shoulder Dislocate - Resistance Band

### Static Holds

- 1 × 40s Half Pigeon
- 1 × 40s Frog Pose
- 1 × 40s Cow Face Pose
- 1 × 40s Shoulder Stretch (Cross-Body)
- 1 × 40s Chest Expansion Stretch (Elbows Back)
- 1 × 60s Savasana


## Heavy Compound Strength

You'll hit every muscle with heavy lifts and explosive energy — leaving you stronger and fired up from head to toe.

### Warm-Up

- 1 × 8 Squat (Sky Reach)
- 1 × 10 Arm Circle
- 1 × 8 Squat (Dynamic Mobility)

### Main

- 3 × 6 Squat (Front) - Dumbbell
- 3 × 6 Bench Press - Dumbbell
- 1 × Pullup Progression _(progression — pick your level)_
- 3 × 8 Deadlift (Romanian)
- 3 × 10 Dead Bug

### Cool-Down

- 1 × 30s Pike Stretch
- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Hamstring Stretch (Supine)


## Full Body Strength

You'll move through a full-body circuit that builds strength from head to toe — perfect for locking in great form right from the start.

### Warm-Up

- 1 × 8 Squat (Sky Reach)
- 1 × 8 Cat-Cow
- 1 × 10 Arm Circle
- 1 × 8 Squat (Dynamic Mobility)

### Main Workout

- 3 × 8 Squat (Goblet) - Kettlebell
- 1 × Row Progression _(progression — pick your level)_
- 1 × Pushup Progression _(progression — pick your level)_
- 2 × 10 Glute Bridge
- 1 × Anti-Extension Progression _(progression — pick your level)_
- 2 × 10 Dead Bug

### Cool-Down

- 1 × 30s Child's Pose
- 1 × 30s Kneeling Hip Flexor Stretch
- 1 × 30s Hamstring Stretch (Supine)
- 1 × 30s Cobra Stretch


## Rest and Recover

You'll ease tension, loosen up your whole body, and finish feeling refreshed and relaxed — the perfect reset after your first week.

### Joint Circles

- 1 × 30s Neck Movement (Three-Plane)
- 1 × 30s Shoulder Roll
- 1 × 30s Hip Circle
- 1 × 30s Ankle Circle

### Dynamic Flow

- 1 × 10 Cat-Cow
- 1 × 8 World's Greatest Stretch
- 1 × 8 Inchworm
- 1 × 10 Shoulder Dislocate - Resistance Band

### Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Butterfly Stretch
- 1 × 40s Child's Pose Lat Stretch
- 1 × 40s Reclined Twist
- 1 × 60s Savasana


## Lower Body Power

You'll fire up your legs with heavier squats and targeted hip work — leaving you stronger and more confident with every rep.

### Warm-up

- 1 × 8 Squat (Dynamic Mobility)
- 1 × 10 Hip Circle
- 1 × 8 Squat (Sky Reach)
- 1 × 6 Lunge Stretch (Kneeling)

### Main Workout

- 3 × 8 Squat - Dumbbell
- 3 × 8 Deadlift (Romanian) - Dumbbell
- 3 × 8 Bulgarian Split Squat - Dumbbell
- 3 × 10 Hip Thrust - Dumbbell
- 3 × 12 Calf Raise - Dumbbell
- 3 × 30s Dead Bug

### Cool Down

- 1 × 30s Hamstring Stretch (Supine)
- 1 × 30s Quad Stretch
- 1 × 30s Hip Flexor Stretch
- 1 × 30s Butterfly Stretch


## L-Sit Progressions

You'll sharpen your balance and body control with focused handstand and tuck holds — quality reps, clear progress, and a satisfying challenge every set.

### Warm-up

- 1 × 40s Wrist Circle
- 1 × 30s Wrist Forward and Back Bends
- 1 × 10 Arm Circle

### Skill Work

- 1 × Handstand Progression _(progression — pick your level)_
- 3 × 3 Wall Handstand Kick-Up
- 1 × L-sit Progression _(progression — pick your level)_
- 3 × 20s Bodyline Stability Drill

### Cool-down

- 1 × 40s Wrist Flexibility Stretch
- 1 × 40s Kneeling Hip Flexor Stretch


## Upper Body Hypertrophy

You'll build real chest and back strength with a clean push-and-pull session — great for building that solid foundation you'll feel in everyday life.

### Warm-Up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 10 Scapular Push-Up
- 1 × Warmup Activity Progression _(progression — pick your level)_

### Main Workout

- 3 × 8 Bench Press - Dumbbell
- 1 × Row Progression _(progression — pick your level)_
- 1 × Pullup Progression _(progression — pick your level)_
- 2 × 10 Shoulder Press - Dumbbell
- 2 × 10 Rear Delt Fly - Dumbbell
- 2 × 30s Hollow Body Hold

### Cool Down

- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Chest Wall Stretch
- 1 × 30s Child's Pose Lat Stretch
- 1 × 30s Triceps Stretch - Overhead


## Lower Body & Core

You'll build strong, powerful legs from the ground up — squats, hinges, and lunges that leave you feeling solid and capable.

### Warm-up

- 1 × 8 Squat (Dynamic Mobility)
- 1 × 10 Hip Circle
- 1 × 8 Lunge Stretch (Kneeling)
- 1 × 6 Inchworm

### Main Workout

- 3 × 8 Squat - Barbell
- 3 × 8 Deadlift (Romanian) - Barbell
- 2 × 10 Kettlebell Front Rack Lunge
- 2 × 12 Glute Bridge
- 2 × 30s Plank

### Cool Down

- 1 × 30s Hamstring Stretch (Supine)
- 1 × 30s Quad Stretch
- 1 × 30s Hip Flexor Stretch
- 1 × 30s Butterfly Stretch


## Handstand Basics

You'll build real overhead strength and body control by practicing wall handstands — each hold gets you more comfortable being upside down. Quality reps today mean big progress tomorrow.

### Warm-up

- 1 × 45s Wrist Circle
- 1 × 45s Wrist Forward and Back Bends
- 1 × 10 Serratus Wall Slide

### Skill Work

- 1 × Handstand Progression _(progression — pick your level)_
- 1 × Support Progression _(progression — pick your level)_
- 3 × 20s Bodyline Stability Drill

### Cool-down

- 1 × 45s Wrist Flexibility Stretch
- 1 × 45s Shoulder Stretch (Cross-Body)


## Hypertrophy Push & Pull

You'll build serious back strength and dial in your pull-up technique — leaving feeling powerful from fingertips to shoulders.

### Warm-Up

- 1 × 10 Arm Circle
- 1 × 12 Shoulder Warm-up - Resistance Band
- 1 × 8 Scapular Pull-Up
- 1 × 20s Hang (Arch)

### Main Workout

- 3 × 8 Chest-Supported Dumbbell Row
- 1 × Pullup Progression _(progression — pick your level)_
- 3 × 8 Bench Press - Dumbbell
- 1 × Dip Progression _(progression — pick your level)_
- **Superset · 3 rounds**
  - 12 Rear Delt Fly - Dumbbell
  - 10 Lateral Raise - Dumbbell
- 1 × Anti-Extension Progression _(progression — pick your level)_

### Cool Down

- 1 × 30s Child's Pose Lat Stretch
- 1 × 20s Shoulder Stretch (Cross-Body)
- 1 × 20s Triceps Stretch - Overhead
- 1 × 20s Biceps Stretch
- 1 × 30s Chest Expansion Stretch (Elbows Back)


## Rest and Recover

You'll ease tension from the week's work with a gentle head-to-toe flow — leaving you feeling looser, lighter, and ready for what's next.

### Joint Circles & Dynamic Flow

- 1 × 10 Hip Circle
- 1 × 10 Ankle Circle
- 1 × 10 Shoulder Dislocate - Resistance Band
- 1 × 10 Cat-Cow
- 1 × 8 World's Greatest Stretch

### Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Hamstring Stretch (Supine)
- 1 × 40s Child's Pose Lat Stretch
- 1 × 60s Savasana