# Stronger Foundation Mobility Flow

Build functional strength and improve your flexibility with dumbbells and bands.

## Lower Body Emphasis

You'll fire up your legs and build a stronger core — every rep counts and you'll feel the difference by the end!

### Warm-up

- 1 × 10 Hip Circle
- 1 × 8 Squat (Dynamic Mobility)
- 1 × 5 Inchworm
- 1 × 30s Kneeling Hip Flexor Stretch

### Main Workout

- 3 × 8 Squat (Goblet) - Dumbbell
- 3 × 8 Deadlift (Romanian) - Dumbbell
- 3 × 8 Lunge - Dumbbell
- 2 × 10 Glute Bridge (Single-Leg)
- 2 × 12 Sit-Up
- 1 × Anti-Extension Progression _(progression — pick your level)_

### Cool Down

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


## Rest Day

You'll melt away any tightness from the past two days with a gentle, flowing stretch session — leaving you feeling looser, refreshed, and ready for what's next.

### Joint Circles & Dynamic Flow

- 1 × 8 Neck Movement (Three-Plane)
- 1 × 10 Shoulder Roll
- 1 × 10 Arm Circle
- 1 × 10 Hip Circle
- 1 × 10 Ankle Circle
- 1 × 10 Cat-Cow
- 1 × 8 World's Greatest Stretch

### Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Butterfly 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


## Strength Focus

You'll hit every muscle group in one smooth circuit — expect a satisfying burn and a real energy boost by the end.

### Warm-Up

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

### Main Workout

- **Superset · 3 rounds**
  - Simple Squat Progression
  - Pushup Progression
  - Row Progression
- **Superset · 3 rounds**
  - 10 Glute Bridge
  - 30s Dead Bug

### Cool-Down

- 1 × 45s Child's Pose
- 1 × 40s Hamstring Stretch (Supine)
- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Reclined Twist


## Full Body Circuit

You'll move through a simple full-body routine that builds real strength from the ground up — great form, great feel, great start.

### Warm-Up

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

### Main Workout

- 1 × Simple Squat Progression _(progression — pick your level)_
- 1 × Pushup Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- 2 × 10 Dead Bug

### Cool Down

- 1 × 40s Child's Pose
- 1 × 30s Hamstring Stretch (Supine)
- 1 × 30s Cobra Stretch


## Upper Body Strength

You'll strengthen your back and chest from every angle, leaving your upper body feeling pumped and balanced. Short rest periods keep things moving — expect a satisfying burn!

### Warm-up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Warm-up - Resistance Band
- 1 × 12 Arm Swing Stretch (Dynamic)
- 1 × 10 Shoulder Shrug (Circular)

### Main Workout

- **Superset · 3 rounds**
  - Pushup Progression
  - 10 Chest-Supported Dumbbell Row
- **Superset · 3 rounds**
  - Pullup Progression
  - 10 Rear Delt Fly - Dumbbell
- **Superset · 3 rounds**
  - 10 Lateral Raise - Dumbbell
  - 30s Plank

### Cool Down

- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Child's Pose Lat Stretch
- 1 × 30s Chest Expansion Stretch (Elbows Back)
- 1 × 30s Shoulder Extension Stretch


## Heavy Full Body

You'll hit every muscle group in one energizing circuit — expect a satisfying burn and a serious boost to your strength and endurance!

### Warm-Up

- 1 × Warmup Activity Progression _(progression — pick your level)_
- 1 × 8 Squat (Dynamic Mobility)
- 1 × 10 Arm Circle
- 1 × 10 Hip Circle

### Main Circuit

- **Superset · 3 rounds**
  - Squat Progression
  - Pushup Progression
  - Row Progression
- **Superset · 3 rounds**
  - 12 Glute Bridge
  - 15 Bicycle Crunch
  - 10 Lunge (Walking)

### Cool-Down

- 1 × 40s Child's Pose
- 1 × 30s Hamstring Stretch (Supine)
- 1 × 30s Kneeling Hip Flexor Stretch
- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 40s Savasana


## Deep Mobility

You'll open up tight hips and loosen your whole body with a smooth, flowing stretch session — leaving you feeling lighter and more at ease.

### 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 Inchworm

### Static Holds

- 1 × 40s Dragon Pose
- 1 × 40s Half Pigeon
- 1 × 40s Reclined Twist
- 1 × 40s Child's Pose


## Lower Body Power

You'll feel your legs working deep and strong today — slow squats, steady hinges, and single-leg work that builds real lower-body power. Take your time and feel every rep.

### Warm-up

- 1 × 45s Hip Circle
- 1 × 10 Squat (Dynamic Mobility)
- 1 × 8 Squat (Sky Reach)
- 1 × 30s Lunge Stretch (Kneeling)

### Main Workout

- 3 × 8 Squat (Goblet) - Dumbbell
- 3 × 8 Deadlift (Romanian) - Dumbbell
- 3 × 8 Bulgarian Split Squat - Dumbbell
- 3 × 10 Glute Bridge (Single-Leg)

### Cool Down

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


## Full Body Strength

You'll move through a simple full-body routine that builds real strength from the ground up — great form, great feel, great start.

### Warm-Up

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

### Main Workout

- 1 × Simple Squat Progression _(progression — pick your level)_
- 1 × Pushup Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- 2 × 10 Dead Bug

### Cool Down

- 1 × 40s Child's Pose
- 1 × 30s Hamstring Stretch (Supine)
- 1 × 30s Cobra Stretch


## Active Recovery

You'll melt away any tightness from the past two days with a gentle, flowing stretch session — leaving you feeling looser, refreshed, and ready for what's next.

### Joint Circles & Dynamic Flow

- 1 × 8 Neck Movement (Three-Plane)
- 1 × 10 Shoulder Roll
- 1 × 10 Arm Circle
- 1 × 10 Hip Circle
- 1 × 10 Ankle Circle
- 1 × 10 Cat-Cow
- 1 × 8 World's Greatest Stretch

### Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Butterfly 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


## Upper Body Push & Pull

You'll kick off your training with a solid mix of pressing and pulling movements that build strength from the ground up. Expect to leave feeling accomplished and ready for more!

### Warm-up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 8 Wrist Flexibility Stretch
- 1 × 10 Scapular Push-Up

### Main Workout

- 3 × 8 Bench Press - Dumbbell
- 3 × 8 Row (Bent-Over) - Dumbbell
- 2 × 10 Shoulder Press - Dumbbell
- 1 × Pullup Progression _(progression — pick your level)_
- 2 × 10 Lateral Raise - Dumbbell
- 2 × 10 Dead Bug

### 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 Basics

You'll move through a gentle head-to-toe flow that leaves your whole body feeling looser, lighter, and ready for anything.

### 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 × 10 Torso Twist

### Static Holds

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


## Rest Day

You'll gently wake up your joints and ease out any tension with a calming full-body flow. Perfect for keeping things loose and feeling great heading into the week ahead.

### Joint Circles & Dynamic Flow

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


## Full Body Conditioning

You'll hit every muscle group in one smooth circuit — expect a satisfying burn and a real energy boost by the end.

### Warm-Up

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

### Main Workout

- **Superset · 3 rounds**
  - Simple Squat Progression
  - Pushup Progression
  - Row Progression
- **Superset · 3 rounds**
  - 10 Glute Bridge
  - 30s Dead Bug

### Cool-Down

- 1 × 45s Child's Pose
- 1 × 40s Hamstring Stretch (Supine)
- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Reclined Twist


## Rest Day

You'll gently wake up your joints and ease out any tension with a calming full-body flow. Perfect for keeping things loose and feeling great heading into the week ahead.

### Joint Circles & Dynamic Flow

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


## Active Recovery

You'll ease tension, open up tight spots, and leave feeling refreshed and loose — a gentle head-to-toe reset for your body.

### 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 × 8 World's Greatest Stretch
- 1 × 30s Torso Twist

### Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Half Pigeon
- 1 × 40s Hamstring Stretch (Supine)
- 1 × 35s Shoulder Stretch (Cross-Body)
- 1 × 40s Child's Pose Lat Stretch
- 1 × 40s Reclined Twist
- 1 × 60s Savasana


## Upper Body Volume

You'll push and pull your way to stronger shoulders, chest, and back — heavier loads, real progress, and a satisfying burn from start to finish.

### Warm-Up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 8 Shoulder Stretch (Cross-Body)
- 1 × Warmup Activity Progression _(progression — pick your level)_

### Main Workout

- 4 × 6 Bench Press - Dumbbell
- 4 × 6 Row (Single-Arm) - Dumbbell
- 3 × 8 Shoulder Press - Dumbbell
- 1 × Pullup Progression _(progression — pick your level)_
- **Superset · 3 rounds**
  - Dip Progression
  - 10 Bicep Curl - Dumbbell
- 3 × 30s Hollow Body Hold

### Cool Down

- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Triceps Stretch - Overhead
- 1 × 30s Biceps Stretch
- 1 × 30s Chest Expansion Stretch (Elbows Back)
- 1 × 40s Child's Pose


## Advanced Mobility

You'll melt away tension with a full-body flow that leaves your joints feeling open, loose, and ready for anything. Take your time, breathe deep, and enjoy the release.

### 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
- 1 × 10 Torso Twist

### Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Half Pigeon
- 1 × 40s Reclined Twist
- 1 × 40s Child's Pose Lat Stretch
- 1 × 60s Savasana