# Pull-Up Bar Strength Foundation

Build foundational muscle and strength using only your pull-up bar.

## Legs & Core Volume

You'll fire up your legs and core with lunges, hip hinges, and hanging knee raises — leaving you stronger and more stable from the ground up.

### Warm-up

- 1 × 8 Squat (Dynamic Mobility)
- 1 × 10 Hip Circle
- 1 × 8 Squat (Sky Reach)
- 1 × 10 Ankle Circle

### Main Workout

- 1 × Squat Progression _(progression — pick your level)_
- 1 × Hinge Progression _(progression — pick your level)_
- 3 × 10 Lunge
- 3 × 10 Hanging Knee Raise
- 3 × 10 Glute Bridge (Single-Leg)
- 3 × 25s Side Plank

### Cool Down

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


## Full Body Hypertrophy

You'll hit every muscle group with back-to-back moves and minimal rest — expect a real burn and a serious sense of accomplishment by the end.

### Warm-Up

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

### Main Workout

- **Superset · 3 rounds**
  - Pushup Progression
  - Row Progression
- **Superset · 3 rounds**
  - Squat Progression
  - Hinge Progression
- **Superset · 3 rounds**
  - Anti-Extension Progression
  - 12 Bicycle Crunch

### Cool-Down

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


## Upper Body Push & Pull

You'll build real pulling and pushing strength from the ground up — controlled, confident, and focused on great form from day one.

### Warm-up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 8 Wrist Flexibility Stretch
- 1 × 8 Scapular Pull-Up
- 1 × 8 Scapular Push-Up

### Main Workout

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

### Cool Down

- 1 × 30s Child's Pose Lat Stretch
- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Triceps Stretch - Overhead
- 1 × 30s Biceps Stretch
- 1 × 40s Child's Pose


## Legs & Core Strength

You'll fire up your legs and core with squats, hinges, and single-leg work — building real strength from the ground up. Short, focused, and satisfying.

### Warm-up

- 1 × 8 Squat (Dynamic Mobility)
- 1 × 10 Hip Circle
- 1 × 10 Ankle Circle
- 1 × 8 Squat (Sky Reach)

### Main Workout

- 1 × Simple Squat Progression _(progression — pick your level)_
- 1 × Simple Hinge Progression _(progression — pick your level)_
- 3 × 8 Split Squat
- 2 × 10 Hanging Knee Raise

### Cool Down

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