# Full Body Basics

You'll hit every major muscle group in one clean, efficient session — leaving you feeling strong, balanced, and accomplished.

## Warm-Up

- 1 × 8 Squat (Sky Reach)
- 1 × 10 Arm Circle
- 1 × 8 Squat (Dynamic Mobility)
- 1 × 30s Cat-Cow

## Main Workout

- **Superset · 3 rounds**
  - Simple Squat Progression
  - Pushup Progression
  - Row Progression
- **Superset · 3 rounds**
  - 12 Glute Bridge
  - 30s Dead Bug
  - 20s Side Plank

## Cool Down

- 1 × 30s Child's Pose
- 1 × 30s Hamstring Stretch (Supine)
- 1 × 30s Kneeling Hip Flexor Stretch
- 1 × 20s Shoulder Stretch (Cross-Body)