# Integrated Strength and Skill Path

Build functional muscle and master new movements with a balanced, progressive routine.

## Full Body Strength

You'll move through a full-body circuit that builds strength from head to toe — perfect for locking in great form right from the start.

### Warm-Up

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

### Main Workout

- 3 × 8 Squat (Goblet) - Kettlebell
- 1 × Row Progression _(progression — pick your level)_
- 1 × Pushup Progression _(progression — pick your level)_
- 2 × 10 Glute Bridge
- 1 × Anti-Extension Progression _(progression — pick your level)_
- 2 × 10 Dead Bug

### Cool-Down

- 1 × 30s Child's Pose
- 1 × 30s Kneeling Hip Flexor Stretch
- 1 × 30s Hamstring Stretch (Supine)
- 1 × 30s Cobra Stretch


## Hypertrophy Focus

You'll build real chest and back strength with a clean push-and-pull session — great for building that solid foundation you'll feel in everyday life.

### Warm-Up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 10 Scapular Push-Up
- 1 × Warmup Activity Progression _(progression — pick your level)_

### Main Workout

- 3 × 8 Bench Press - Dumbbell
- 1 × Row Progression _(progression — pick your level)_
- 1 × Pullup Progression _(progression — pick your level)_
- 2 × 10 Shoulder Press - Dumbbell
- 2 × 10 Rear Delt Fly - Dumbbell
- 2 × 30s Hollow Body Hold

### Cool Down

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


## Rest Day

You'll ease tension, loosen up your whole body, and finish feeling refreshed and relaxed — the perfect reset after your first week.

### Joint Circles

- 1 × 30s Neck Movement (Three-Plane)
- 1 × 30s Shoulder Roll
- 1 × 30s Hip Circle
- 1 × 30s Ankle Circle

### Dynamic Flow

- 1 × 10 Cat-Cow
- 1 × 8 World's Greatest Stretch
- 1 × 8 Inchworm
- 1 × 10 Shoulder Dislocate - Resistance Band

### Static Holds

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


## Handstand & Pull-up Prep

You'll build real overhead strength and body control by practicing wall handstands — each hold gets you more comfortable being upside down. Quality reps today mean big progress tomorrow.

### Warm-up

- 1 × 45s Wrist Circle
- 1 × 45s Wrist Forward and Back Bends
- 1 × 10 Serratus Wall Slide

### Skill Work

- 1 × Handstand Progression _(progression — pick your level)_
- 1 × Support Progression _(progression — pick your level)_
- 3 × 20s Bodyline Stability Drill

### Cool-down

- 1 × 45s Wrist Flexibility Stretch
- 1 × 45s Shoulder Stretch (Cross-Body)