# Dumbbell Muscle & Mobility

Grow muscle and improve your range of motion with simple dumbbell training.

## Full Body Hypertrophy

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 × Simple Squat Progression _(progression — pick your level)_
- 1 × Pushup Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- 2 × 10 Dead Bug

### Cool Down

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