# Strength and Skill Mastery

Build functional muscle and master advanced movements with your home equipment.

## Upper Body Push & Pull

You'll feel your chest and back working together in perfect balance — steady, controlled reps that build real strength from the ground up.

### Warm-Up

- 1 × 10 Arm Circle
- 1 × 12 Shoulder Warm-up - Resistance Band
- 1 × 8 Scapular Pull-Up

### Main Workout

- 3 × 9 Bench Press - Dumbbell
- 3 × 10 Chest-Supported Dumbbell Row
- 1 × Pullup Progression _(progression — pick your level)_
- 1 × Dip Progression _(progression — pick your level)_
- 2 × 12 Rear Delt Fly - Dumbbell
- 2 × 30s Plank

### Cool Down

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


## Rest and Recovery

Take it easy today — you've earned it. A little gentle movement will keep you loose and ready for what's ahead.

### Dynamic Flow

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

### Static Holds

- 1 × 40s Half Pigeon
- 1 × 40s Child's Pose