# Barbell & Band Power Flow

Build muscle and master new skills with this balanced, progressive training approach.

## Full Body Strength

You'll move through your whole body — building strength and confidence from the ground up. Simple, controlled, and satisfying.

### Warm-Up

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

### Main Workout

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

### Cool-Down

- 1 × 40s Child's Pose
- 1 × 40s Hamstring Stretch (Supine)
- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Cobra Stretch


## Active Recovery

You'll gently wake up your joints and ease any tension from yesterday's workout — this light flow will leave you feeling looser and refreshed.

### 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 × 10 Torso Twist
- 1 × 10 Arm Circle

### Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Hamstring Stretch (Supine)
- 1 × 40s Child's Pose Lat Stretch
- 1 × 40s Shoulder Stretch (Cross-Body)
- 1 × 45s Child's Pose