# Strength & Mobility Growth

Build functional muscle and master new skills using versatile training tools.

## Full Body Hypertrophy

Welcome to Day 1! Today you'll build a rock-solid foundation with the most important strength movements you'll use all program long. Expect to feel challenged but energized — light enough to nail your form, heavy enough to feel the work.

### Warm-Up

- 1 × 60s Jumping Jacks
- 1 × 10 Hip Circle
- 1 × 10 Shoulder Circle
- 2 × 10 Bodyweight Squat
- 1 × 10 Push-Up (Incline)

### Main Workout

- 3 × 8 Back Squat - Barbell
- 3 × 8 Overhead Press - Barbell
- 3 × 8 Deadlift (Romanian) - Barbell
- **Superset · 2 rounds**
  - 10 Row (Bent-Over) - Dumbbell
  - 10 Squat (Goblet) - Dumbbell
- **Superset · 2 rounds**
  - 10 Push-Up
  - 20s Dead Hang

### Cool Down

- 1 × 30s Quad Stretch
- 1 × 30s Hip Flexor Stretch
- 1 × 30s Chest Doorway Stretch
- 1 × 40s Child's Pose
- 1 × 30s Seated Hamstring Stretch


## Rest and Recover

You'll ease tension, loosen up your joints, and leave feeling refreshed and relaxed — a gentle flow to help your body bounce back stronger.

### Joint Circles

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

### Dynamic Flow

- 1 × 10 Cat-Cow
- 1 × 8 World's Greatest Stretch
- 1 × 10 Torso Twist
- 1 × 8 Inchworm

### Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Hamstring Stretch (Supine)
- 1 × 40s Shoulder Stretch (Cross-Body)
- 1 × 40s Child's Pose Lat Stretch
- 1 × 40s Reclined Twist
- 1 × 60s Savasana