# Strength & Mobility Foundation

Build solid strength and improve your range of motion with smart, effective training.

## Upper Body Push & Pull

A focused chest and back session that'll leave you feeling strong and confident! You'll build real upper body strength using dumbbells and resistance bands while dialing in your form — the perfect foundation for the weeks ahead.

### Warm-Up

- 2 × 30s Arm Circle
- 2 × 30s Shoulder Circle
- 2 × 12 Pull Apart - Resistance Band
- 2 × 8 Push-Up (Incline)

### Main Workout

- 3 × 9 Bench Press - Dumbbell
- 3 × 9 Row (Bent-Over) - Dumbbell
- 2 × 11 Chest Fly - Resistance Band
- 2 × 11 Bent Over Row
- **Superset · 2 rounds**
  - 10 Front Raise (Single-Arm) - Dumbbell
  - 10 Rear Delt Fly - Dumbbell

### Cool Down

- 1 × 30s Chest Stretch
- 1 × 30s Lat Wall Stretch
- 1 × 40s Child's Pose


## Rest & Recovery

Give your body the love it deserves today! This gentle flow will ease any soreness, keep you moving, and set you up perfectly for your next session.

### Gentle Warm-Up

- 1 × 30s Neck Roll
- 1 × 30s Shoulder Circle
- 1 × 30s Hip Circle
- 1 × 30s Arm Swing Stretch (Dynamic)
- 1 × 30s Leg Swing

### Active Recovery Flow

- 2 × 40s Cat-Cow
- 2 × 40s Child's Pose
- 2 × 10 Thoracic Rotation
- 2 × 40s Hip Flexor Stretch
- 2 × 40s Pigeon Pose
- 2 × 10 Glute Bridge
- 2 × 8 Dead Bug
- 2 × 6 World's Greatest Stretch

### Cool Down & Breathwork

- 1 × 45s Seated Forward Fold
- 1 × 45s Supine Spinal Twist
- 1 × 60s Legs Up The Wall Pose
- 1 × 60s Supine Diaphragmatic Breathing


## Full Body Strength

Welcome to Day 1! Today you'll build a rock-solid foundation with controlled squats and ring rows — expect to finish feeling strong, confident, and ready for the weeks ahead.

### Warm-Up

- 2 × 10 Hip Circle
- 2 × 10 Leg Swing
- 2 × 10 Shoulder Circle
- 1 × Squat Progression _(progression — pick your level)_
- 2 × 12 Pull Apart - Resistance Band

### Main Workout

- 3 × 8 Squat - Barbell
- 1 × Row Progression _(progression — pick your level)_
- **Superset · 2 rounds**
  - Pushup Progression
  - 10 Reverse Lunge
- 2 × 20s Dead Hang

### Cool Down

- 1 × 30s Quad Stretch
- 1 × 30s Hip Flexor Stretch
- 1 × 40s Child's Pose
- 1 × 30s Chest Doorway Stretch
- 1 × 10 Cat-Cow