# Mastery & Strength Progression

Build elite strength and master advanced movements with this structured training path.

## Push & Pull Strength

A focused upper body session built around heavy, controlled pressing and pulling — you'll build serious strength and muscle while dialing in your technique for the weeks ahead. Expect steady, purposeful work that leaves you feeling strong, not wrecked.

### Warm-Up

- 1 × 60s Thoracic Extension - Foam Roll
- 1 × 15 Shoulder Circle
- 2 × 15 Pull Apart - Resistance Band
- 2 × 10 Scapular Pull-Up
- 2 × 10 Push-Up (Incline)

### Main Workout

- 3 × 9 Bench Press - Barbell
- 3 × 9 Pull-Up (Weighted)
- 3 × 9 Overhead Press - Barbell
- **Superset · 2 rounds**
  - 11 Row (Incline) - Dumbbell
  - 11 Lateral Raise - Dumbbell
- **Superset · 2 rounds**
  - 11 Bicep Curl - EZ Curl Bar
  - 11 Dip (Triceps)

### Cool Down

- 1 × 45s Chest Doorway Stretch
- 1 × 45s Lat Stretch
- 1 × 60s Thoracic Extension - Foam Roll


## Full Body Conditioning

You'll move through a full-body circuit that builds strength from head to toe — perfect for locking in great form right from the start.

### Warm-Up

- 1 × 8 Squat (Sky Reach)
- 1 × 8 Cat-Cow
- 1 × 10 Arm Circle
- 1 × 8 Squat (Dynamic Mobility)

### Main Workout

- 3 × 8 Squat (Goblet) - Kettlebell
- 1 × Row Progression _(progression — pick your level)_
- 1 × Pushup Progression _(progression — pick your level)_
- 2 × 10 Glute Bridge
- 1 × Anti-Extension Progression _(progression — pick your level)_
- 2 × 10 Dead Bug

### Cool-Down

- 1 × 30s Child's Pose
- 1 × 30s Kneeling Hip Flexor Stretch
- 1 × 30s Hamstring Stretch (Supine)
- 1 × 30s Cobra Stretch


## Mobility Flow

You'll move through a gentle full-body flow that loosens up tight hips, shoulders, and your spine — leaving you feeling open, relaxed, and ready for the week ahead.

### Joint Circles

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

### Dynamic Flow

- 1 × 10 Cat-Cow
- 1 × 40s World's Greatest Stretch
- 1 × 8 Inchworm

### Static Holds

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


## Lower Body Power

You'll build strong, powerful legs from the ground up — squats, hinges, and lunges that leave you feeling solid and capable.

### Warm-up

- 1 × 8 Squat (Dynamic Mobility)
- 1 × 10 Hip Circle
- 1 × 8 Lunge Stretch (Kneeling)
- 1 × 6 Inchworm

### Main Workout

- 3 × 8 Squat - Barbell
- 3 × 8 Deadlift (Romanian) - Barbell
- 2 × 10 Kettlebell Front Rack Lunge
- 2 × 12 Glute Bridge
- 2 × 30s Plank

### Cool Down

- 1 × 30s Hamstring Stretch (Supine)
- 1 × 30s Quad Stretch
- 1 × 30s Hip Flexor Stretch
- 1 × 30s Butterfly Stretch


## Active Recovery

You'll ease tension, open up tight spots, and leave feeling refreshed and loose — a gentle flow your whole body will thank you for.

### Joint Circles

- 1 × 30s Neck Movement (Three-Plane)
- 1 × 30s Shoulder Roll
- 1 × 30s Hip Circle
- 1 × 30s Ankle Circle

### Dynamic Flow

- 1 × 40s Cat-Cow
- 1 × 40s World's Greatest Stretch
- 1 × 30s Shoulder Dislocate - Resistance Band
- 1 × 30s Torso Twist
- 1 × 40s Inchworm

### Static Holds

- 1 × 45s Kneeling Hip Flexor Stretch
- 1 × 45s Half Pigeon
- 1 × 45s Hamstring Stretch (Supine)
- 1 × 45s Child's Pose Lat Stretch
- 1 × 45s Reclined Twist
- 1 × 60s Savasana


## Handstand Basics

You'll build real overhead strength and body control by practicing wall handstands — each hold gets you more comfortable being upside down. Quality reps today mean big progress tomorrow.

### Warm-up

- 1 × 45s Wrist Circle
- 1 × 45s Wrist Forward and Back Bends
- 1 × 10 Serratus Wall Slide

### Skill Work

- 1 × Handstand Progression _(progression — pick your level)_
- 1 × Support Progression _(progression — pick your level)_
- 3 × 20s Bodyline Stability Drill

### Cool-down

- 1 × 45s Wrist Flexibility Stretch
- 1 × 45s Shoulder Stretch (Cross-Body)


## Rest Day

You'll ease tension, open up tight spots, and leave feeling refreshed and loose — a gentle flow your whole body will thank you for.

### Joint Circles

- 1 × 30s Neck Movement (Three-Plane)
- 1 × 30s Shoulder Roll
- 1 × 30s Hip Circle
- 1 × 30s Ankle Circle

### Dynamic Flow

- 1 × 40s Cat-Cow
- 1 × 40s World's Greatest Stretch
- 1 × 30s Shoulder Dislocate - Resistance Band
- 1 × 30s Torso Twist
- 1 × 40s Inchworm

### Static Holds

- 1 × 45s Kneeling Hip Flexor Stretch
- 1 × 45s Half Pigeon
- 1 × 45s Hamstring Stretch (Supine)
- 1 × 45s Child's Pose Lat Stretch
- 1 × 45s Reclined Twist
- 1 × 60s Savasana