# Bodyweight Muscle & Mobility Flow

Gain lean muscle and improve your flexibility using only your own body weight.

## Upper Body Hypertrophy

You'll build real upper-body strength with controlled push and pull movements — perfect for laying a solid foundation on day one.

### Warm-Up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 10 Scapular Push-Up

### Main

- **Superset · 3 rounds**
  - 8 Push-Up (Incline) _(Slow 3-count down)_
  - 8 Row (Doorframe) _(Chest to door, squeeze back)_
- **Superset · 3 rounds**
  - 8 Pike Push-Up _(Hips high, elbows track back)_
  - 8 Row (Vertical) _(Keep body straight)_
- 2 × 10 Dead Bug _(Press lower back into floor)_

### Cool-Down

- 1 × 30s Child's Pose Lat Stretch
- 1 × 20s Shoulder Stretch (Cross-Body) _(Each side)_
- 1 × 30s Wrist Flexibility Stretch


## Lower Body Stability

You'll move through deep squats, lunges, and hip hinges to build strong, mobile legs from the ground up. Focus on control and full range — your legs will feel the work!

### Warm-Up

- 1 × 40s Hip Circle _(Slow, controlled circles each direction)_
- 1 × 10 Leg Swing (Front & Side) _(Each side)_
- 1 × 8 Squat (Dynamic Mobility) _(Sink deep, keep chest tall)_

### Main

- 3 × 10 Bodyweight Squat _(Drive knees out, reach full depth)_
- 3 × 8 Reverse Lunge _(Right)_
- 3 × 8 Reverse Lunge _(Left)_
- **Superset · 3 rounds**
  - 10 Glute Bridge _(Squeeze glutes at the top)_
  - 8 Dead Bug _(Slow and controlled, lower back stays flat)_

### Cool-Down

- 1 × 40s Kneeling Hip Flexor Stretch _(Right)_
- 1 × 40s Kneeling Hip Flexor Stretch _(Left)_
- 1 × 40s Hamstring Stretch (Supine) _(Each side)_
- 1 × 40s Child's Pose _(Breathe deeply and relax)_