# Full Body Conditioning

You'll work every major muscle group with controlled, purposeful movements — building a solid foundation of strength and body awareness.

## Warm-up

- 1 × 40s Dynamic Stretch
- 1 × 8 Squat (Dynamic Mobility)
- 1 × 8 Leg Swing (Front & Side) _(Each side)_

## Main

- **Superset · 3 rounds**
  - 10 Floor Press - Dumbbell
  - 10 Row (Bent-Over) - Dumbbell
- **Superset · 3 rounds**
  - 10 Squat - Dumbbell
  - 10 Dead Bug _(Each side)_
- 3 × 12 Glute Bridge

## Cool-down

- 1 × 40s Cat-Cow
- 1 × 30s Hamstring Stretch (Supine) _(Each side)_
- 1 × 40s Child's Pose