# Full Body Strength

You'll hit every major muscle group in one clean session — push, pull, squat, and core all in 30 minutes. Leave feeling strong and accomplished.

## Warm-up

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

## Main

- 1 × Pushup Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- 1 × Squat Progression _(progression — pick your level)_
- 3 × 12 Glute Bridge
- 3 × 30s Hollow Body Hold

## Cool-down

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