# Strength Skills & Mobility Flow

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

## Mobility Foundation

You'll move through your whole body — loosening tight hips, opening your spine, and melting away tension from the past two days. Feel refreshed and ready to go.

### Joint Circles & Dynamic Warm-Up

- 1 × 10 Hip Circle
- 1 × 10 Ankle Circle
- 1 × 10 Shoulder Roll

### Dynamic Flow

- 1 × 10 Cat-Cow
- 1 × 8 World's Greatest Stretch
- 1 × 8 Squat (Dynamic Mobility)
- 1 × 6 Inchworm

### Static Holds

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


## Pulling Power & Hypertrophy

You'll feel your back and arms working hard as you build real pulling strength from scratch. Every rep counts toward a stronger, more capable upper body.

### Warm-Up

- 1 × 10 Arm Circle
- 1 × 12 Shoulder Warm-up - Resistance Band
- 1 × 5 Hang (Arch)

### Main

- 1 × Pullup Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- 1 × Pushup Progression _(progression — pick your level)_
- 2 × 10 Bent-Over Row - Kettlebell
- 2 × 20s Hollow Body Hold

### Cool-Down

- 1 × 30s Child's Pose Lat Stretch
- 1 × 20s Shoulder Stretch (Cross-Body)
- 1 × 20s Triceps Stretch - Overhead


## Active Recovery

You'll gently wake up your whole body with flowing movements and easy holds — leaving you feeling looser, lighter, and ready for whatever comes next.

### Joint Circles

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

### Dynamic Flow

- 1 × 10 Cat-Cow
- 1 × 30s World's Greatest Stretch _(Right)_
- 1 × 30s World's Greatest Stretch _(Left)_
- 1 × 10 Leg Swing (Front & Side) _(Each side)_
- 1 × 8 Squat (Sky Reach)
- 1 × 10 Shoulder Dislocate - Resistance Band
- 1 × 8 Inchworm

### Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch _(Right)_
- 1 × 40s Kneeling Hip Flexor Stretch _(Left)_
- 1 × 45s Butterfly Stretch
- 1 × 45s Child's Pose Lat Stretch
- 1 × 40s Hamstring Stretch (90/90) _(Each side)_
- 1 × 40s Shoulder Stretch (Cross-Body) _(Each side)_
- 1 × 40s Calf Stretch _(Each side)_
- 1 × 45s Reclined Twist _(Each side)_
- 1 × 60s Savasana


## 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