# Hypertrophy & Mobility Gains

Build lean muscle and improve your range of motion using bodyweight movements.

## Core & Accessory Work

You'll build a rock-solid midsection with controlled holds and challenging stability work — leaving your core switched on and your posture feeling taller.

### Warm-Up

- 1 × 60s Cat-Cow
- 1 × 45s Hip Circle
- 1 × 6 Inchworm

### Activation

- 2 × 10 Bird Dog
- 2 × 30s Superman Hold

### Main

- **Superset · 3 rounds**
  - Anti-Extension Progression
  - Anti-Rotation Progression
  - 8 Dead Bug

### Holds

- 2 × 40s Hollow Body Hold

### Cool-Down

- 1 × 60s Child's Pose
- 1 × 45s Reclined Twist
- 1 × 60s Savasana


## Rest Day

You'll ease tension from yesterday's workout and leave feeling looser and more relaxed — a gentle flow from head to toe.

### Joint Circles

- 1 × 8 Neck Movement (Three-Plane)
- 1 × 8 Shoulder Roll
- 1 × 8 Hip Circle
- 1 × 8 Ankle Circle

### Dynamic Flow

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

### Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Hamstring Stretch (Supine)
- 1 × 40s Child's Pose Lat Stretch
- 1 × 40s Shoulder Stretch (Cross-Body)
- 1 × 40s Reclined Twist
- 1 × 60s Savasana


## Active Recovery

You'll ease tension from yesterday's workout and leave feeling looser and more relaxed — a gentle flow from head to toe.

### Joint Circles

- 1 × 8 Neck Movement (Three-Plane)
- 1 × 8 Shoulder Roll
- 1 × 8 Hip Circle
- 1 × 8 Ankle Circle

### Dynamic Flow

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

### Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Hamstring Stretch (Supine)
- 1 × 40s Child's Pose Lat Stretch
- 1 × 40s Shoulder Stretch (Cross-Body)
- 1 × 40s Reclined Twist
- 1 × 60s Savasana


## Lower Body Foundation

You'll feel every muscle in your legs working as you slow things down and build real strength from the ground up. Controlled squats and lunges — quality over speed today.

### Warm-up

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

### Main Workout

- 1 × Squat Progression _(progression — pick your level)_
- 1 × Hinge Progression _(progression — pick your level)_
- 3 × 8 Split Squat (Bulgarian)
- **Superset · 2 rounds**
  - 12 Glute Bridge (Single-Leg)
  - 10 Deadlift (Single-Leg Romanian)

### Cool Down

- 1 × 30s Kneeling Hip Flexor Stretch
- 1 × 30s Hamstring Stretch (90/90)
- 1 × 30s Quad Stretch
- 1 × 30s Butterfly Stretch


## Full Body Mobility

You'll open up your hips and shoulders with a gentle flowing sequence — leaving you feeling looser, taller, and more at ease in your body.

### Dynamic Warm-Up

- 1 × 10 Hip Circle
- 1 × 10 Shoulder Roll
- 1 × 10 Ankle Circle
- 1 × 10 Cat-Cow
- 1 × 8 World's Greatest Stretch

### Static Holds

- 1 × 40s Dragon Pose
- 1 × 40s Half Pigeon
- 1 × 40s Cow Face Pose
- 1 × 35s Shoulder Stretch (Cross-Body)
- 1 × 40s Reclined Twist
- 1 × 40s Child's Pose


## Upper Body Push & Pull

You'll work your chest, back, and arms with focused pushing and pulling movements — building real strength from day one with great form.

### Warm-up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 10 Scapular Push-Up
- 1 × 30s Wrist Flexibility Stretch
- 1 × 10 Serratus Wall Slide

### Main Workout

- 1 × Pushup Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- 1 × Pullup Progression _(progression — pick your level)_
- 2 × 8 Pike Push-Up
- 2 × 30s Hollow Body Hold

### Cool Down

- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Child's Pose Lat Stretch
- 1 × 30s Chest Wall Stretch
- 1 × 30s Wrist Flexibility Stretch
- 1 × 40s Child's Pose