# Bodyweight Strength and Mass

Build solid muscle and functional strength using only your own body weight.

## Lower Body Foundation

You'll fire up your legs and build real lower-body strength with squats, lunges, and hip work — all at a pace that keeps your form sharp and your legs feeling strong.

### Warm-up

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

### Main Workout

- 1 × Simple Squat Progression _(progression — pick your level)_
- 1 × Hinge Progression _(progression — pick your level)_
- 2 × 10 Split Squat
- 2 × 12 Glute Bridge

### Cool Down

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


## Upper Body Push Focus

A focused chest and shoulder builder that's all about moving with control and building real strength from the ground up. You'll finish feeling accomplished and set a solid foundation for the weeks ahead!

### Warm-Up

- 2 × 30s Arm Circle
- 2 × 20s Shoulder Roll
- 1 × 30s Cat-Cow
- 2 × 8 Push-Up (Incline)

### Main Workout

- 3 × 8 Push-Up
- 3 × 8 Pike Push-Up
- 2 × 10 Push-Up (Wide)
- 2 × 10 Push-Up (Close-Grip) - Dumbbell
- 2 × 10 Plank (Shoulder Tap)

### Cool Down

- 1 × 40s Child's Pose
- 1 × 30s Chest Doorway Stretch
- 2 × 25s Shoulder Stretch (Cross-Body)
- 2 × 25s Triceps Stretch (Overhead) - Partner Assisted


## Rest and Recover

You'll move gently through your whole body, easing out any tightness from the week so far. Think of this as a reset — you'll feel looser and more relaxed by the end.

### Joint Circles & Dynamic Flow

- 1 × 30s Neck Movement (Three-Plane)
- 1 × 30s Shoulder Roll
- 1 × 30s Arm Circle
- 1 × 30s Hip Circle
- 1 × 30s Ankle Circle
- 1 × 40s Cat-Cow
- 1 × 30s Torso Twist
- 1 × 8 World's Greatest Stretch

### 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