# Body Strong

You'll hit every major muscle group with zero equipment needed — just you, the floor, and some solid effort. Expect to feel strong, energized, and accomplished by the end.

## Warm-Up

- 1 × Warmup Activity Progression _(progression — pick your level)_
- 1 × 8 Squat (Dynamic Mobility)
- 1 × 8 Cat-Cow
- 1 × 10 Arm Circle

## Main Workout

- **Superset · 3 rounds**
  - Simple Squat Progression
  - Pushup Progression
- **Superset · 3 rounds**
  - Row Progression
  - 12 Glute Bridge
- 1 × Anti-Extension Progression _(progression — pick your level)_
- 3 × 8 Dead Bug

## Cool Down

- 1 × 45s Child's Pose
- 1 × 40s Hamstring Stretch (Supine)
- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 60s Savasana