# Strength & Skill Progression Path

Build muscle and master body control using dumbbells and resistance bands.

## Full Body Strength

Welcome to Day 1! Today you'll build a solid strength foundation with simple, effective movements that work your whole body. Expect to feel challenged but in control — this is all about moving well and setting yourself up for 28 days of progress.

### Warm-Up

- 1 × 30s Arm Circle
- 1 × 30s Hip Circle
- 1 × Squat Progression _(progression — pick your level)_
- 2 × 5 Inchworm

### Main Workout

- 3 × 8 Squat (Goblet) - Dumbbell
- 3 × 8 Floor Press - Dumbbell
- 3 × 8 Deadlift (Stiff-Legged) - Dumbbell
- 2 × 10 Row (Bent-Over) - Dumbbell
- 2 × 10 Shoulder Press - Dumbbell

### Cool Down

- 1 × 30s Quad Stretch
- 1 × 30s Hamstring Stretch (Seated, Single-Leg)
- 1 × 40s Child's Pose
- 1 × 30s Chest Expansion Stretch (Elbows Back)