# Full Body Strength

Welcome to Day 1! Today you'll build a rock-solid foundation with controlled squats and ring rows — expect to finish feeling strong, confident, and ready for the weeks ahead.

## Warm-Up

- 2 × 10 Hip Circle
- 2 × 10 Leg Swing
- 2 × 10 Shoulder Circle
- 1 × Squat Progression _(progression — pick your level)_
- 2 × 12 Pull Apart - Resistance Band

## Main Workout

- 3 × 8 Squat - Barbell
- 1 × Row Progression _(progression — pick your level)_
- **Superset · 2 rounds**
  - Pushup Progression
  - 10 Reverse Lunge
- 2 × 20s Dead Hang

## Cool Down

- 1 × 30s Quad Stretch
- 1 × 30s Hip Flexor Stretch
- 1 × 40s Child's Pose
- 1 × 30s Chest Doorway Stretch
- 1 × 10 Cat-Cow