# Strength and Mobility Gains

Build solid muscle and improve your range of motion using kettlebells and a bar.

## Full Body Strength

You'll move through every major muscle group and build a solid foundation — feel strong, capable, and ready for the weeks ahead.

### Warm-Up

- 1 × 8 Squat (Dynamic Mobility)
- 1 × 10 Arm Circle
- 1 × 10 Hip Circle
- 1 × 5 Inchworm

### Main Workout

- 1 × Pushup Progression _(progression — pick your level)_
- 1 × Pullup Progression _(progression — pick your level)_
- 1 × Simple Squat Progression _(progression — pick your level)_
- 1 × Hinge Progression _(progression — pick your level)_
- 1 × Anti-Extension Progression _(progression — pick your level)_

### Cool Down

- 1 × 8 Cat-Cow
- 1 × 30s Child's Pose
- 1 × 30s Hamstring Stretch (Supine)
- 1 × 30s Kneeling Hip Flexor Stretch
- 1 × 60s Savasana