# Strength Skills & Mobility Flow

Build muscle and master new movements using your home gym equipment.

## Compound Strength & Hypertrophy

You'll move through the big basics — push, pull, squat, and core — building confidence and control with every rep. A great starting point for a strong 4 weeks ahead!

### Warm-Up

- 1 × 60s Dynamic Stretch
- 1 × 8 Squat (Dynamic Mobility)
- 1 × 10 Arm Circle

### Main

- 3 × 10 Squat - Dumbbell
- 3 × 10 Bench Press - Dumbbell
- 1 × Pullup Progression _(progression — pick your level)_
- 2 × 12 Glute Bridge
- 2 × 10 Dead Bug

### Cool-Down

- 1 × 30s Standing Forward Fold
- 1 × 30s Kneeling Hip Flexor Stretch
- 1 × 30s Child's Pose