# Upper Body Strength

You'll push and pull your way through a focused upper-body session with added band resistance — expect your muscles to work harder and leave feeling genuinely strong.

## Warm-up

- 1 × 10 Shoulder Dislocate - Resistance Band
- 1 × 12 Arm Circle
- 1 × 8 Scapular Pull-Up

## Main

- 1 × Pushup Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- 1 × Pullup Progression _(progression — pick your level)_
- 3 × 10 Bench Press - Resistance Band
- 3 × 10 Bent Over Row
- 1 × Dip Progression _(progression — pick your level)_

## Cool-down

- 1 × 30s Chest Wall Stretch
- 1 × 30s Child's Pose Lat Stretch
- 1 × 30s Shoulder Stretch (Cross-Body)