# Compound Strength & Skill Mastery

Build dense muscle and master bodyweight skills with this structured strength program.

## Static Skill Practice

A focused skill session to build your handstand balance and L-sit strength — slow, deliberate holds that lay the foundation for serious calisthenics. Quality reps only today!

### Warm-Up & Mobility

- 2 × 30s Shoulder Circle _(Clockwise then counterclockwise)_
- 2 × 30s Cat-Cow _(Slow, controlled breathing)_
- 2 × 30s Wrist Circle _(Clockwise then counterclockwise)_
- 2 × 8 Child's Pose to Cobra _(Flow slowly between positions)_
- 2 × 10 Scapular Push-Up _(Keep arms straight, protract and retract shoulder blades)_

### Handstand Skill Block

- 3 × 20s Wall Handstand Kick-Up _(Chest facing wall, focus on hollow body alignment)_
- 3 × 6 Plank (Shoulder Tap) _(Against wall, shift weight slowly each side)_
- 1 × Handstand Progression _(progression — pick your level)_

### L-Sit Skill Block

- 3 × 15s Tucked L-Sit _(Both legs tucked, shoulders depressed and protracted)_
- 3 × 10s L-Sit (Single-Leg) _(Each leg extended, alternate sides each set)_
- 1 × L-sit Progression _(progression — pick your level)_

### Accessory Strength

- 2 × 30s Dead Hang _(Relax shoulders then actively engage lats)_
- 2 × 25s Hollow Body Hold _(Lower back pressed into floor throughout)_

### Cool Down

- 1 × 45s Child's Pose _(Arms extended, breathe deeply)_
- 1 × 30s Chest Opener Stretch _(Interlace hands behind back, open chest upward)_
- 1 × 30s Seated Hamstring Stretch _(Each leg)_


## Active Recovery

A gentle, restorative stretch session to loosen up every joint and help your body bounce back stronger. You'll move through smooth, controlled holds that leave you feeling open, relaxed, and ready for what's ahead.

### Joint Warm-Up

- 2 × 30s Neck Roll _(Clockwise then counterclockwise)_
- 2 × 30s Shoulder Circle _(Forward then backward)_
- 2 × 30s Hip Circle _(Clockwise then counterclockwise)_
- 2 × 20s Ankle Circle _(Each foot)_

### Upper Body Mobility

- 2 × 40s Shoulder Stretch (Cross-Body) _(Each arm)_
- 2 × 40s Chest Doorway Stretch
- 2 × 40s Thread the Needle _(Each side)_
- 2 × 35s Triceps Stretch (Overhead) - Partner Assisted _(Each arm)_

### Thoracic & Spine Mobility

- 2 × 45s Cat-Cow _(Slow and controlled breathing)_
- 2 × 40s Thoracic Rotation _(Each side)_
- 2 × 50s Child's Pose

### Lower Body Mobility

- 2 × 50s 90/90 Hip Switch _(Each side)_
- 2 × 50s Kneeling Hip Flexor Stretch _(Each side)_
- 2 × 55s Pigeon Pose _(Each side)_
- 2 × 45s Standing Single-Leg Hamstring Stretch _(Each leg)_
- 2 × 35s Calf Stretch (Seated) _(Each leg)_

### Cool Down

- 2 × 50s Supine Spinal Twist _(Each side)_
- 1 × 60s Happy Baby Pose _(Deep diaphragmatic breathing)_
- 1 × 90s Savasana _(Focus on slow, full breaths)_


## Rest Day

A gentle recovery session to get your blood flowing and help your muscles bounce back faster. Expect light movement, easy stretches, and a calm, refreshing feel — no sweat required!

### Light Walk Warm-Up

- Exercise

### Mobility Flow

- Exercise
- Exercise
- Exercise
- Exercise
- Exercise

### Stretching & Cool Down

- Exercise
- Exercise
- Exercise
- Exercise
- Exercise

### Final Walk

- Exercise


## Rest Day

A gentle, restorative session to help your body bounce back and feel great. Light movement and easy stretches will ease any soreness and keep you moving well.

### Light Movement Warm-Up

- 1 × 120s March in Place _(Lift knees to hip height, easy pace)_
- 1 × 10 Arm Circle _(Clockwise then counterclockwise)_
- 1 × 10 Shoulder Roll _(Forward then backward)_
- 1 × 8 Hip Circle _(Each direction)_

### Gentle Mobility Flow

- 1 × 30s Neck Stretch (Lateral) _(Each side, slow and controlled)_
- 1 × 10 Cat-Cow _(Breathe in on cow, out on cat)_
- 1 × 45s Child's Pose _(Reach arms forward, breathe deeply)_
- 1 × 30s Thread the Needle _(Each side)_
- 1 × 30s Hip Flexor Stretch _(Each side, keep hips square)_
- 1 × 30s Seated Spinal Twist Stretch _(Each side, sit tall)_
- 1 × 30s Figure Four Stretch (Supine) _(Each side, lying on back)_
- 1 × 30s Supine Knee Hug _(Both knees, rock gently side to side)_

### Breathing & Cool Down

- 1 × 120s Legs Up The Wall Pose _(Relax and breathe slowly)_
- 1 × 60s Supine Diaphragmatic Breathing _(Inhale 4 counts, exhale 6 counts)_


## Heavy Lower Body Power

Kick off your 28-day strength journey with a focused lower body session built around heavy squats and deadlifts. Expect to feel powerful and in control — today is all about moving well and setting the foundation for big gains ahead.

### Warm-Up

- 2 × 30s Leg Swing
- 2 × 30s Hip Circle
- 2 × 10 Bodyweight Squat
- 2 × 8 Deadlift (Romanian)

### Main Workout

- 3 × 9 Back Squat - Barbell
- 3 × 8 Deadlift (Conventional) - Barbell
- 2 × 10 Deadlift (Romanian) - Barbell
- 2 × 10 Bulgarian Split Squat - Barbell
- **Superset · 2 rounds**
  - 12 Walking Lunge - Dumbbell
  - 12 Squat (Goblet) - Kettlebell

### Cool Down

- 1 × 30s Quad Stretch
- 1 × 40s Seated Hamstring Stretch
- 1 × 40s Hip Flexor Stretch
- 1 × 45s Pigeon Pose


## Full Body Conditioning

Kick off your 28-day strength journey with a solid full-body session built around the big lifts. Expect to move well, feel strong, and leave the gym energized — not destroyed.

### Warm-Up

- 1 × 60s Thoracic Extension Over Foam Roller
- 1 × 60s Quadriceps Foam Rolling
- 1 × 10 Shoulder Circle
- 2 × 10 Bodyweight Squat
- 1 × Hinge Progression _(progression — pick your level)_
- 1 × 10 Push-Up

### Main Workout

- 3 × 8 Back Squat - Barbell
- 3 × 8 Bench Press - Barbell
- 3 × 8 Deadlift (Romanian) - Barbell
- 3 × 8 Overhead Press - Barbell
- **Superset · 2 rounds**
  - 10 Pull-Up
  - 10 Deadlift (Romanian) - Dumbbell
- **Superset · 2 rounds**
  - 10 Lateral Raise - Dumbbell
  - 10 Bicep Curl - EZ Curl Bar

### Cool Down

- 1 × 30s Quad Stretch
- 1 × 30s Hip Flexor Stretch
- 1 × 30s Chest Doorway Stretch
- 1 × 45s Child's Pose
- 1 × 30s Seated Hamstring Stretch


## Upper Body Hypertrophy

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


## 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


## Strength & Hypertrophy Mix

You'll hit every muscle group with a crisp, controlled full-body session — leaving you strong, balanced, and ready for the week ahead.

### Warm-Up

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

### Main Workout

- 1 × Squat Progression _(progression — pick your level)_
- 1 × Simple Hinge Progression _(progression — pick your level)_
- 1 × Pushup Progression _(progression — pick your level)_
- 1 × Pullup Progression _(progression — pick your level)_
- 1 × Anti-Extension Progression _(progression — pick your level)_

### Cool-Down

- 1 × 30s Standing Forward Fold
- 1 × 30s Kneeling Hip Flexor Stretch
- 1 × 30s Child's Pose Lat Stretch
- 1 × 30s Butterfly Stretch


## Skill Development

You'll sharpen your L-sit and handstand balance on the rings — focused, deliberate practice that builds real body control. Quality over everything today.

### Warm-up

- 1 × 40s Wrist Circle
- 1 × 30s Wrist Forward and Back Bends
- 1 × 10 Arm Circle

### Skill Work

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

### Cool-down

- 1 × 40s Wrist Flexibility Stretch
- 1 × 40s Kneeling Hip Flexor Stretch


## Rest Day

You'll melt away tension and leave feeling looser and more refreshed — a gentle head-to-toe flow that your body will thank you for.

### Joint Circles & Dynamic Warm-Up

- 1 × 8 Neck Movement (Three-Plane)
- 1 × 10 Shoulder Roll
- 1 × 10 Hip Circle
- 1 × 10 Ankle Circle
- 1 × 10 Arm Circle

### Dynamic Flow

- 1 × 10 Cat-Cow
- 1 × 8 World's Greatest Stretch
- 1 × 8 Inchworm
- 1 × 10 Shoulder Dislocate - Resistance Band
- 1 × 10 Torso Twist

### Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Half Pigeon
- 1 × 40s Hamstring Stretch (Supine)
- 1 × 40s Child's Pose Lat Stretch
- 1 × 40s Reclined Twist
- 1 × 40s Butterfly Stretch
- 1 × 60s Savasana


## Upper Body Push & Pull

You'll feel your chest, back, and shoulders working hard with added band resistance — a fresh upper-body challenge that builds real pulling and pushing strength.

### Warm-up

- 1 × 10 Shoulder Warm-up - Resistance Band
- 1 × 12 Arm Circle
- 1 × 10 Shoulder Dislocate - Resistance Band
- 1 × 30s Wrist Flexibility Stretch

### Main Workout

- 1 × Pushup Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- 1 × Pullup Progression _(progression — pick your level)_
- **Superset · 3 rounds**
  - 12 Rear Delt Fly - Dumbbell
  - Dip Progression
- 3 × 12 Pallof Press - Resistance Band

### 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)


## Mobility Flow

You'll move through a full-body flow that loosens tight hips, opens your chest, and leaves you feeling longer and more relaxed from head to toe.

### Joint Circles

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

### Dynamic Flow

- 1 × 10 Cat-Cow
- 1 × 8 World's Greatest Stretch
- 1 × 8 Squat (Sky Reach)
- 1 × 10 Torso Twist
- 1 × 8 Shoulder Dislocate - Resistance Band

### Static Holds

- 1 × 40s Half Pigeon
- 1 × 40s Dragon Pose
- 1 × 40s Butterfly Stretch
- 1 × 45s Child's Pose


## Lower Body Accessory

You'll fire up every muscle in your legs with heavy squats, deep hinges, and single-leg work — leaving your lower body stronger and more resilient than when you started.

### Warm-up

- 1 × 10 Squat (Dynamic Mobility)
- 1 × 10 Hip Circle
- 1 × 8 Squat (Sky Reach)
- 1 × 6 Inchworm

### Main Workout

- 3 × 8 Back Squat - Barbell
- 3 × 10 Deadlift (Romanian) - Barbell
- 3 × 10 Bulgarian Split Squat - Dumbbell
- 3 × 12 Hip Thrust - Barbell
- 3 × 8 Nordic Hamstring Curl
- 1 × Anti-Extension Progression _(progression — pick your level)_

### Cool Down

- 1 × 40s Hamstring Stretch (Supine)
- 1 × 40s Quad Stretch
- 1 × 40s Hip Flexor Stretch
- 1 × 45s Half Pigeon


## Rest Day

You'll melt away tension and leave feeling looser and more refreshed — a gentle head-to-toe flow that your body will thank you for.

### Joint Circles & Dynamic Warm-Up

- 1 × 8 Neck Movement (Three-Plane)
- 1 × 10 Shoulder Roll
- 1 × 10 Hip Circle
- 1 × 10 Ankle Circle
- 1 × 10 Arm Circle

### Dynamic Flow

- 1 × 10 Cat-Cow
- 1 × 8 World's Greatest Stretch
- 1 × 8 Inchworm
- 1 × 10 Shoulder Dislocate - Resistance Band
- 1 × 10 Torso Twist

### Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Half Pigeon
- 1 × 40s Hamstring Stretch (Supine)
- 1 × 40s Child's Pose Lat Stretch
- 1 × 40s Reclined Twist
- 1 × 40s Butterfly Stretch
- 1 × 60s Savasana


## Max Effort Lower Body

You'll hit heavy squats and deadlifts to push your strength to its peak — expect serious effort and serious results today.

### Warm-up

- 1 × 10 Squat (Dynamic Mobility)
- 1 × 10 Leg Swing (Front & Side) _(Each side)_
- 1 × 10 Hip Circle _(Each side)_

### Main

- 4 × 5 Squat - Barbell
- 4 × 5 Deadlift - Barbell
- 3 × 8 Bulgarian Split Squat - Dumbbell _(Right)_
- 3 × 8 Bulgarian Split Squat - Dumbbell _(Left)_
- **Superset · 3 rounds**
  - 6 Nordic Hamstring Curl
  - 10 Dead Bug _(Each side)_

### Cool-down

- 1 × 40s Hamstring Stretch (90/90) _(Each side)_
- 1 × 40s Kneeling Hip Flexor Stretch _(Each side)_
- 1 × 40s Child's Pose


## Hypertrophy Push & Pull

You'll hit every angle of your upper body with heavy presses, rows, and pull-ups — expect a serious pump and that satisfying muscle fatigue by the end.

### Warm-up

- 1 × 12 Shoulder Warm-up - Resistance Band
- 1 × 15 Arm Circle
- 1 × 30s Bodyline Stability Drill

### Main

- 4 × 6 Dumbbell Press (Incline) - Dumbbell _(Control the descent)_
- 4 × 6 Chest-Supported Dumbbell Row _(Squeeze shoulder blades together)_
- 4 × 6 Pull-Up (Weighted) _(Full hang at bottom)_
- **Superset · 3 rounds**
  - 10 Lateral Raise - Dumbbell _(Slow and controlled)_
  - 10 Triceps Pushdown - Cable _(Elbows tucked)_
- 3 × 12 Face Pull - Cable _(Pull to forehead height)_

### Cool-down

- 1 × 30s Shoulder Stretch (Cross-Body) _(Right)_
- 1 × 30s Shoulder Stretch (Cross-Body) _(Left)_
- 1 × 30s Triceps Stretch - Overhead _(Each side)_


## Rest Day

You'll gently move through your whole body — loosening tight hips, shoulders, and spine so you feel refreshed and ready for the final push of the week.

### Joint Circles

- 1 × 10 Neck Movement (Three-Plane)
- 1 × 10 Shoulder Roll
- 1 × 10 Elbow Circle
- 1 × 10 Hip Circle _(Each side)_
- 1 × 10 Ankle Circle

### Dynamic Flow

- 1 × 10 Cat-Cow _(Breathe with each movement)_
- 1 × 30s World's Greatest Stretch _(Right)_
- 1 × 30s World's Greatest Stretch _(Left)_
- 1 × 8 Inchworm _(Move slowly and controlled)_
- 1 × 10 Squat (Dynamic Mobility) _(Keep chest tall)_
- 1 × 10 Arm Circle _(Both directions)_
- 1 × 10 Shoulder Dislocate - Resistance Band _(Keep arms straight)_

### Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch _(Right)_
- 1 × 40s Kneeling Hip Flexor Stretch _(Left)_
- 1 × 40s Hamstring Stretch (Supine) _(Right)_
- 1 × 40s Hamstring Stretch (Supine) _(Left)_
- 1 × 45s Half Pigeon _(Right)_
- 1 × 45s Half Pigeon _(Left)_
- 1 × 40s Reclined Twist _(Right)_
- 1 × 40s Reclined Twist _(Left)_
- 1 × 40s Child's Pose Lat Stretch _(Walk hands wide to open lats)_
- 1 × 35s Shoulder Stretch (Cross-Body) _(Right)_
- 1 × 35s Shoulder Stretch (Cross-Body) _(Left)_
- 1 × 60s Savasana _(Breathe deeply and relax)_