# Ring & Bar Strength Gain

Build solid muscle and flexibility using rings and bands in your own space.

## 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


## Lower Body Foundation

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


## Active Recovery

You'll move through a gentle head-to-toe flow that loosens tight hips and shoulders, leaving you feeling open and refreshed. Perfect active recovery to keep your body ready for what's next!

### Joint Circles

- 1 × 30s Ankle Circle
- 1 × 30s Hip Circle
- 1 × 30s Shoulder Roll

### Dynamic Flow

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

### Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Half Pigeon
- 1 × 40s Reclined Twist
- 1 × 40s Child's Pose