# Dumbbell & Suspension Power Build

Build solid muscle and strength using dumbbells and suspension straps.

## Full Body Strength

You'll move through a simple full-body routine that builds real strength from the ground up — great form, great feel, great start.

### Warm-Up

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

### Main Workout

- 1 × 10 Squat (Assisted)
- 1 × 5-8 Push-Up
- 1 × 5-8 Row (Vertical)
- 2 × 10 Dead Bug

### Cool Down

- 1 × 40s Child's Pose
- 1 × 30s Hamstring Stretch (Supine)
- 1 × 30s Cobra Stretch


## Active Recovery

You'll melt away any tightness from the past two days with a gentle, flowing stretch session — leaving you feeling looser, refreshed, and ready for what's next.

### Joint Circles & Dynamic Flow

- 1 × 8 Neck Movement (Three-Plane)
- 1 × 10 Shoulder Roll
- 1 × 10 Arm Circle
- 1 × 10 Hip Circle
- 1 × 10 Ankle Circle
- 1 × 10 Cat-Cow
- 1 × 8 World's Greatest Stretch

### Static Holds

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