# Foundation Pull Basics

You'll strengthen your back, shoulders, and posture with a beginner-friendly pulling session — simple moves, real results.

## Warm-up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 8 Cat-Cow

## Main

- **Superset · 3 rounds**
  - 10 Row (Doorframe) _(Squeeze shoulder blades at the top)_
  - 8 Squat (Dynamic Mobility) _(Sit tall, chest up)_
- 2 × 10 Scapular Shrug _(Hold 1 second at the top)_
- **Superset · 3 rounds**
  - 10 Push-Up (Incline) _(Hands shoulder-width on a surface)_
  - 8 Dead Bug _(Lower arm and leg slowly)_

## Cool-down

- 1 × 30s Child's Pose Lat Stretch _(Breathe deeply and relax)_
- 1 × 20s Shoulder Stretch (Cross-Body) _(Right)_
- 1 × 20s Shoulder Stretch (Cross-Body) _(Left)_