# Strength & Skills Foundation

Build muscle and master new movements using simple equipment.

## Push & Pull Intensity

Build real upper body strength and size with a smart mix of pressing and pulling movements. You'll feel the burn in your shoulders, back, and arms while laying a solid foundation for the weeks ahead!

### Warm-Up

- 2 × 30s Arm Circle _(Clockwise then counterclockwise)_
- 2 × 20s Shoulder Circle _(Forward then backward)_
- 2 × 15 Pull Apart - Resistance Band _(Keep arms straight)_
- 2 × 8 Scapular Pull-Up _(Depress shoulder blades at top)_

### Main Workout – Compounds

- 4 × 7 Shoulder Press (Standing) - Dumbbell _(Press straight up, core tight)_
- 4 × 6 Pull-Up _(Full hang to chin over bar)_

### Accessories

- 3 × 10 Row (Bent-Over) - Dumbbell _(Each arm)_
- 3 × 10 Push-Up - Rings _(Keep rings turned out at top)_
- 3 × 12 Lateral Raise - Dumbbell _(Slight bend in elbows)_
- 3 × 10 Bicep Curl - Dumbbell _(Squeeze at the top)_
- 3 × 10 Dip (Triceps) _(Elbows close to body)_

### Cool Down

- 1 × 30s Chest Doorway Stretch _(Each side)_
- 1 × 30s Shoulder Stretch (Cross-Body) _(Each arm)_
- 1 × 30s Triceps Stretch (Overhead) - Partner Assisted _(Each arm)_
- 1 × 40s Child's Pose


## Mobility & Flow

A gentle, feel-good stretch session to help your body recover and move better. You'll hold each stretch for 30-45 seconds and finish feeling looser, calmer, and ready for the week ahead.

### Warm-Up (Light Movement)

- 1 × 30s Neck Movement (Three-Plane)
- 1 × 30s Shoulder Circle
- 1 × 30s Hip Circle
- 1 × 20s Ankle Circle
- 1 × 40s Cat-Cow Stretch

### Upper Body Stretches

- 2 × 35s Shoulder Stretch (Cross-Body)
- 2 × 35s Triceps Stretch - Overhead
- 2 × 35s Chest Doorway Stretch
- 2 × 35s Thread the Needle
- 1 × 30s Wrist Flexibility Stretch

### Core & Spine Stretches

- 2 × 45s Child's Pose
- 2 × 40s Supine Spinal Twist
- 2 × 35s Child's Pose to Cobra

### Lower Body Stretches

- 2 × 40s Kneeling Hip Flexor Stretch
- 2 × 40s Standing Single-Leg Hamstring Stretch
- 2 × 40s Butterfly Stretch
- 2 × 45s Pigeon Pose
- 2 × 35s Calf Stretch
- 2 × 35s IT Band Stretch - Body Only

### Cool Down & Breathwork

- 1 × 40s Supine Knee Hug
- 1 × 45s Happy Baby Pose
- 1 × 60s Savasana


## Full Body Hypertrophy

Welcome to Day 1! Today you'll build a rock-solid foundation with controlled squats and ring rows — expect to finish feeling strong, confident, and ready for the weeks ahead.

### Warm-Up

- 2 × 10 Hip Circle
- 2 × 10 Leg Swing
- 2 × 10 Shoulder Circle
- 1 × Squat Progression _(progression — pick your level)_
- 2 × 12 Pull Apart - Resistance Band

### Main Workout

- 3 × 8 Squat - Barbell
- 1 × Row Progression _(progression — pick your level)_
- **Superset · 2 rounds**
  - Pushup Progression
  - 10 Reverse Lunge
- 2 × 20s Dead Hang

### Cool Down

- 1 × 30s Quad Stretch
- 1 × 30s Hip Flexor Stretch
- 1 × 40s Child's Pose
- 1 × 30s Chest Doorway Stretch
- 1 × 10 Cat-Cow


## Handstand Basics

Get ready to flip your perspective! Today's session gently builds the balance and shoulder strength you need for handstands — no experience required. You'll finish feeling strong, stable, and surprisingly capable.

### Warm-Up

- 2 × 30s Shoulder Circle
- 2 × 30s Cat-Cow
- 3 × 20s Downward Facing Dog
- 2 × 20s Wrist Circle
- 2 × 10 Scapular Push-Up

### Skill Preparation

- 3 × 20s Pike Hold (Feet Elevated)
- 3 × 8 Pike Push-Up
- 3 × 20s Hollow Body Hold

### Handstand Skill Work

- 4 × 15s Wall Handstand Hold
- 3 × 6 Plank (Shoulder Tap)
- 3 × 10s Wall Handstand Hold

### Cool Down

- 1 × 45s Child's Pose
- 2 × 30s Chest Doorway Stretch
- 2 × 30s Seated Forward Fold
- 2 × 30s Supine Spinal Twist


## Active Recovery

Today is all about moving gently and letting your body recover. A light walk combined with easy mobility work will leave you feeling looser and refreshed, ready for your next session!

### Gentle Warm-Up

- 1 × 30s Neck Movement (Three-Plane)
- 1 × 30s Shoulder Circle
- 1 × 30s Hip Circle
- 1 × 30s Ankle Circle

### Light Walk

- 1 × 1200s Brisk Walk

### Cool Down & Mobility

- 1 × 30s Quad Stretch
- 1 × 30s Standing Single-Leg Hamstring Stretch
- 1 × 30s Hip Flexor Stretch
- 1 × 45s Child's Pose
- 1 × 45s Cat-Cow Stretch
- 1 × 30s Chest Expansion Stretch (Elbows Back)


## Skill Practice

Today is all about building your L-sit from the ground up — expect focused holds, body control, and that satisfying feeling of your body learning something new. Short, precise efforts that will pay off big over the next few weeks!

### Warm-Up

- 2 × 10 Shoulder Circle
- 2 × 10 Scapular Shrug
- 2 × 10 Wrist Circle
- 2 × 10 Seated Leg Lift
- 2 × 30s Hip Flexor Stretch

### Skill Activation – Straight-Arm Support

- 3 × 20s Ring Support Hold
- 3 × 15s Scapular Depression Hold
- 3 × 20s Seated Pike Compression

### L-Sit Progressions

- 4 × 10s Tucked L-Sit
- 3 × 8s Single Leg Extension Hold
- 3 × 10s Tucked L-Sit
- 3 × 5 Negative L-Sit Lower

### Supporting Strength

- 1 × Dip Progression _(progression — pick your level)_
- 3 × 8 Hanging Knee Raise
- 3 × 8 Deadlift (Romanian) - Dumbbell

### Cool Down

- 2 × 30s Seated Forward Fold
- 2 × 25s Chest Opener Stretch
- 2 × 20s Finger Flexion and Extension
- 1 × 45s Deep Squat Hold


## Lower Body Strength

Build strong, stable legs from the ground up! Today's session guides you through foundational squat and lunge patterns that will set you up for serious lower body strength over the next four weeks.

### Warm-Up

- 1 × 30s Leg Swing
- 1 × 30s Hip Circle
- 1 × 5-8 Squat (Assisted)
- 1 × 8 Reverse Lunge
- 1 × 10 Glute Bridge

### Main Workout

- 3 × 8 Squat (Goblet) - Dumbbell
- 3 × 10 Walking Lunge - Dumbbell
- 3 × 8 Deadlift (Romanian) - Dumbbell
- 2 × 10 Step-Up - Dumbbell
- 3 × 10 Sumo Squat - Dumbbell

### Cool Down

- 1 × 30s Quad Stretch
- 1 × 30s Kneeling Hip Flexor Stretch
- 1 × 30s Seated Hamstring Stretch
- 1 × 30s Pigeon Pose
- 1 × 40s Child's Pose


## Upper Body Push & Pull

A solid start to your 28-day journey! Today you'll build real upper body strength with simple, effective moves — expect to feel engaged but not overwhelmed, with plenty of rest to nail your form.

### Warm-Up

- 2 × 30s Arm Circle
- 2 × 10 Shoulder Dislocate - Resistance Band
- 2 × 12 Pull Apart - Resistance Band
- 2 × 10 Serratus Wall Slide

### Main Workout

- 3 × 9 Shoulder Press (Standing) - Dumbbell
- 3 × 9 Row (Bent-Over) - Dumbbell
- 1 × Pushup Progression _(progression — pick your level)_
- 2 × 11 Lateral Raise - Dumbbell
- 2 × 11 Bicep Curl - Dumbbell
- 2 × 11 Triceps Extension (Overhead, Single-Arm) - Dumbbell

### Cool Down

- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Chest Doorway Stretch
- 1 × 30s Triceps Stretch - Overhead
- 1 × 40s Child's Pose


## Rest Day

Give your body the love it deserves today! This gentle flow will ease any soreness, keep you moving, and set you up perfectly for your next session.

### Gentle Warm-Up

- 1 × 30s Neck Roll
- 1 × 30s Shoulder Circle
- 1 × 30s Hip Circle
- 1 × 30s Arm Swing Stretch (Dynamic)
- 1 × 30s Leg Swing

### Active Recovery Flow

- 2 × 40s Cat-Cow
- 2 × 40s Child's Pose
- 2 × 10 Thoracic Rotation
- 2 × 40s Hip Flexor Stretch
- 2 × 40s Pigeon Pose
- 2 × 10 Glute Bridge
- 2 × 8 Dead Bug
- 2 × 6 World's Greatest Stretch

### Cool Down & Breathwork

- 1 × 45s Seated Forward Fold
- 1 × 45s Supine Spinal Twist
- 1 × 60s Legs Up The Wall Pose
- 1 × 60s Supine Diaphragmatic Breathing


## Rest Day

A gentle, restorative session to help your body recover and recharge. Expect to feel looser, calmer, and ready to crush the rest of your week!

### Warm-Up

- 1 × 30s Neck Roll _(Clockwise then counterclockwise)_
- 1 × 30s Arm Circle _(Forward then backward)_
- 1 × 30s Hip Circle _(Clockwise then counterclockwise)_
- 1 × 20s Ankle Circle _(Each foot)_

### Full Body Mobility Flow

- 2 × 30s Cat-Cow _(Slow, controlled breathing)_
- 2 × 40s Child's Pose _(Breathe deeply into your lower back)_
- 2 × 30s Thread the Needle _(Each side)_
- 2 × 30s Seated Spinal Twist Stretch _(Each side)_
- 2 × 40s Figure Four Stretch (Supine) _(Each leg)_
- 2 × 30s Knee-To-Chest Stretch (Single) _(Both knees together)_

### Lower Body Static Stretch

- 2 × 30s Quad Stretch _(Each leg)_
- 2 × 30s Standing Single-Leg Hamstring Stretch _(Each leg)_
- 2 × 35s Kneeling Hip Flexor Stretch _(Each leg)_
- 2 × 40s Butterfly Stretch _(Gently press knees toward the floor)_

### Cool Down & Breathwork

- 1 × 60s Legs Up The Wall Pose _(Let gravity drain tension from your legs)_
- 1 × 60s Supine Diaphragmatic Breathing _(Inhale 4 counts, exhale 6 counts)_


## Lower Body Power

Build strong legs and glutes with this beginner-friendly lower body session! You'll work through squats and deadlifts with higher reps to spark muscle growth, finishing with targeted accessories to round out your lower body.

### Warm-Up

- 1 × 30s Leg Swing _(Each leg, forward and back)_
- 1 × 30s Hip Circle _(Clockwise then counterclockwise)_
- 2 × 10 Bodyweight Squat _(Slow and controlled)_
- 1 × 12 Glute Bridge _(Squeeze at the top)_

### Main Workout

- 3 × 8 Squat (Goblet) - Kettlebell _(Drive knees out, chest tall)_
- 3 × 8 Deadlift (Romanian) - Barbell _(Hinge at hips, soft knee bend)_
- 3 × 10 Reverse Lunge - Dumbbell _(Each leg)_
- 3 × 10 Step-Up - Dumbbell _(Each leg, use a sturdy bench)_
- 3 × 12 Sumo Squat - Dumbbell _(Wide stance, toes out)_
- 3 × 12 Calf Raise _(Pause at top and bottom)_

### Cool Down

- 1 × 30s Quad Stretch _(Each leg)_
- 1 × 30s Seated Hamstring Stretch _(Each leg)_
- 1 × 30s Pigeon Pose _(Each side)_
- 1 × 40s Quadriceps Foam Rolling _(Slow passes, pause on tight spots)_
- 1 × 40s Hamstring Foam Rolling - Foam Roll _(Cross one ankle over the other to increase pressure)_


## Rest Day

A gentle, restorative session to help your body recover and recharge. Expect to feel looser, calmer, and ready to crush the rest of your week!

### Warm-Up

- 1 × 30s Neck Roll _(Clockwise then counterclockwise)_
- 1 × 30s Arm Circle _(Forward then backward)_
- 1 × 30s Hip Circle _(Clockwise then counterclockwise)_
- 1 × 20s Ankle Circle _(Each foot)_

### Full Body Mobility Flow

- 2 × 30s Cat-Cow _(Slow, controlled breathing)_
- 2 × 40s Child's Pose _(Breathe deeply into your lower back)_
- 2 × 30s Thread the Needle _(Each side)_
- 2 × 30s Seated Spinal Twist Stretch _(Each side)_
- 2 × 40s Figure Four Stretch (Supine) _(Each leg)_
- 2 × 30s Knee-To-Chest Stretch (Single) _(Both knees together)_

### Lower Body Static Stretch

- 2 × 30s Quad Stretch _(Each leg)_
- 2 × 30s Standing Single-Leg Hamstring Stretch _(Each leg)_
- 2 × 35s Kneeling Hip Flexor Stretch _(Each leg)_
- 2 × 40s Butterfly Stretch _(Gently press knees toward the floor)_

### Cool Down & Breathwork

- 1 × 60s Legs Up The Wall Pose _(Let gravity drain tension from your legs)_
- 1 × 60s Supine Diaphragmatic Breathing _(Inhale 4 counts, exhale 6 counts)_


## Full Body Conditioning

Get ready to build total-body strength while keeping your energy high! You'll mix powerful compound lifts with banded circuits that'll leave you feeling strong and accomplished from head to toe.

### Warm-Up

- 1 × 45s Jumping Jacks
- 1 × 30s Hip Circle
- 1 × 30s Arm Circle
- 1 × Squat Progression _(progression — pick your level)_
- 1 × 5 Inchworm

### Compound Strength

- 3 × 8 Deadlift (Romanian)
- 3 × 8 Bench Press - Dumbbell
- 1 × Pullup Progression _(progression — pick your level)_

### Banded Accessory Circuit

- **Circuit · 3 rounds**
  - 12 Bent Over Row
  - 12 Hip Lift - Resistance Band
  - 10 Lateral Raise - Resistance Band
- **Circuit · 3 rounds**
  - 12 Bicep Curl - Resistance Bands
  - 12 Triceps Extension (Overhead) - Resistance Band
  - 10 Pallof Press - Resistance Band

### Core Finisher

- **Circuit · 3 rounds**
  - 30s Plank
  - 8 Dead Bug
  - 12 Glute Bridge

### Cool Down

- 1 × 30s Quad Stretch
- 1 × 30s Standing Single-Leg Hamstring Stretch
- 1 × 30s Chest Opener Stretch
- 1 × 40s Child's Pose
- 1 × 30s Seated Spinal Twist Stretch