# Bodyweight Muscle & Mobility

Build lean muscle and improve your range of motion using just your body.

## Upper Body Push & Pull

You'll build real upper body strength with controlled, deliberate reps — chest, shoulders, and back all working together. Perfect way to kick off the program with great form.

### Warm-Up

- 1 × 10 Arm Circle
- 1 × 10 Scapular Push-Up
- 1 × 30s Wrist Flexibility Stretch

### Main

- 1 × Pushup Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- 1 × Pullup Progression _(progression — pick your level)_
- 3 × 8 Pike Push-Up
- 1 × Dip Progression _(progression — pick your level)_

### Cool-Down

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