# Strength and Mobility Foundation

Build solid muscle and strength using dumbbells and suspension straps.

## Upper Body Push & Pull

You'll kick off your training with a solid mix of pressing and pulling movements that build strength from the ground up. Expect to leave feeling accomplished and ready for more!

### Warm-up

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

### Main Workout

- 3 × 8 Bench Press - Dumbbell
- 3 × 8 Row (Bent-Over) - Dumbbell
- 2 × 10 Shoulder Press - Dumbbell
- 1 × Pullup Progression _(progression — pick your level)_
- 2 × 10 Lateral Raise - Dumbbell
- 2 × 10 Dead Bug

### Cool Down

- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Triceps Stretch - Overhead
- 1 × 30s Child's Pose Lat Stretch
- 1 × 30s Chest Expansion Stretch (Elbows Back)