# Basics & Build

You'll work your whole body with simple, effective moves that build real strength from the ground up. Perfect for getting started — just show up and feel stronger after every rep.

## Warm-Up

- 1 × 8 Squat (Dynamic Mobility)
- 1 × 8 Cat-Cow
- 1 × 10 Arm Circle
- 1 × 5 Inchworm

## Main Workout

- **Superset · 3 rounds**
  - Pushup Progression
  - Simple Squat Progression
- **Superset · 3 rounds**
  - Row Progression
  - Hinge Progression
- 1 × Anti-Extension Progression _(progression — pick your level)_

## Cool Down

- 1 × 30s Child's Pose
- 1 × 30s Standing Forward Fold
- 1 × 30s Kneeling Hip Flexor Stretch
- 1 × 30s Hamstring Stretch (Supine)