# Full Body Mobility & Strength (Bodyweight Edition)

A four-phase session that primes your joints, gets your blood pumping, builds upper body strength, and finishes with a calming recovery — all with zero equipment needed. You'll feel loose, strong, and refreshed by the end!

## Phase 1: Mobility Priming

- 2 × 60s Child's Pose Lat Stretch _(Reach arms forward, sink hips back)_
- 2 × 10 Cat-Cow _(Slow and segmental, vertebra by vertebra)_
- 3 × 15 Prone Y-T-W - Body Only _(Squeeze shoulder blades together at top)_

## Phase 2: Cardio Flush

- 1 × 120s March in Place _(Easy pace, arms swinging naturally)_
- 1 × 180s High Knees _(Drive knees to hip height, stay light on feet)_
- 1 × 180s Bodyweight Squat _(Tall spine, controlled tempo — posture focus)_
- 1 × 120s March in Place _(Wind down, slow your breathing)_

## Phase 3: Upper Body Strength

- 3 × 12 Push-Up _(Controlled descent, full range of motion)_
- 3 × 10 Superman Hold _(Each rep: lift and hold 2 seconds at top)_
- 3 × 20s Chin Up Hold _(Hold at top of curl position, squeeze biceps hard)_
- 3 × 20 Prone Y-T-W - Body Only _(Arms out to sides, pinch shoulder blades)_

## Phase 4: Recovery Protocol

- 1 × 150s Lat Stretch (Side-Lying) _(Each side — reach arm overhead, breathe into the stretch)_
- 1 × 300s Box Breathing _(4s inhale, 4s hold, 4s exhale, 4s hold — legs up the wall)_