# Strength & Skills Foundation

Build muscle and master new movements with a balanced, progressive approach.

## Full Body Strength

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


## Upper Body Push & Pull

Get ready to build a stronger upper body from the ground up! This session combines pressing and pulling movements that will leave your chest, back, and arms feeling worked and energized — perfect for building that solid foundation.

### Warm-Up

- 2 × 30s Arm Circle
- 2 × 12 Pull Apart - Resistance Band
- 2 × 20s Shoulder Circle
- 2 × 10 Push-Up (Incline)

### Main Workout

- 3 × 9 Bench Press - Dumbbell
- 3 × 9 Row (Bent-Over) - Dumbbell
- 3 × 9 Shoulder Press - Dumbbell
- 2 × 11 Chest Fly - Resistance Band
- 2 × 12 Face Pull - Resistance Bands
- 2 × 11 Bicep Curl - Dumbbell
- 2 × 11 Triceps Extension (Standing, Overhead) - Dumbbell

### Cool Down

- 1 × 30s Chest Doorway Stretch
- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Triceps Stretch (Overhead) - Partner Assisted
- 1 × 30s Neck Stretch (Lateral)