# Strength and Skill Foundation

Build muscle and master new movements using simple home equipment.

## Mobility Flow

A calming, feel-good session that gently opens up your hips and shoulders. You'll hold each stretch long enough to actually feel the release — no equipment needed, just a little floor space and your breath.

### Warm-Up

- 2 × 30s Cat-Cow
- 2 × 30s Hip Circle
- 2 × 30s Shoulder Circle

### Hip Mobility Holds

- 2 × 45s Kneeling Hip Flexor Stretch
- 2 × 45s Butterfly Stretch
- 2 × 45s Seated Hip External Rotation Stretch
- 2 × 45s Seated Forward Fold
- 2 × 40s Knee-To-Chest Stretch (Single)

### Shoulder Mobility Holds

- 2 × 40s Shoulder Stretch (Cross-Body)
- 2 × 45s Chest Doorway Stretch
- 2 × 45s Thread the Needle
- 2 × 45s Child's Pose Lat Stretch

### Cool Down

- 2 × 45s Supine Spinal Twist
- 2 × 40s Sphinx Pose
- 1 × 60s Seated Forward Fold


## Full Body Strength

Welcome to Day 1! Today you'll build the movement foundations that everything else in your plan is built on. Expect a steady, controlled session that leaves you feeling accomplished — not destroyed.

### Warm-Up

- 1 × 60s March in Place
- 1 × 30s Arm Circle
- 1 × 10 Leg Swing
- 1 × 10 Hip Circle
- 1 × 5 Inchworm

### Main Workout

- 3 × 8 Bodyweight Squat
- 3 × 8 Push-Up (Incline)
- 3 × 8 Glute Bridge
- 2 × 10 Reverse Lunge
- 2 × 30s Superman Hold
- 2 × 10 Dead Bug

### Cool Down

- 1 × 45s Child's Pose
- 1 × 40s Seated Hamstring Stretch
- 1 × 40s Quad Stretch (Side-Lying)
- 1 × 45s Cat-Cow


## Hypertrophy Focus

Build a strong upper body foundation with controlled, form-focused bodyweight movements. You'll work your chest, shoulders, and triceps while keeping volume manageable for week one!

### Warm-Up

- 2 × 20s Arm Circle _(Clockwise then counterclockwise)_
- 2 × 20s Shoulder Roll _(Forward then backward)_
- 2 × 20s Chest Opener Stretch _(Clasp hands behind back, lift chest)_
- 2 × 5 Inchworm _(Walk hands out slowly, keep legs straight)_

### Main Workout

- 3 × 10 Push-Up _(Keep core tight, chest to floor)_
- 3 × 8 Pike Push-Up _(Hips high, lower head toward floor)_
- 2 × 10 Push-Up (Diamond) _(Hands form a diamond shape under chest)_
- 2 × 12 Push-Up (Wide) _(Hands wider than shoulder-width)_
- 2 × 30s Superman Hold _(Squeeze shoulder blades together at top)_
- 2 × 12 Dip (Triceps) _(Use a sturdy chair or low surface)_

### Cool Down

- 1 × 40s Child's Pose _(Reach arms forward, breathe deeply)_
- 1 × 30s Chest Doorway Stretch _(Each side)_
- 1 × 30s Shoulder Stretch (Cross-Body) _(Each arm)_
- 1 × 30s Triceps Stretch (Overhead) - Partner Assisted _(Each arm)_