# Strength, Skill & Mobility Path (Copy)

Master complex movements and build raw power using your full home gym setup.

## Rest Day (Copy)

You'll melt away the week's tension with a gentle full-body flow — leaving you feeling looser, lighter, and ready to push again tomorrow.

### Joint Circles & Dynamic Flow

- 1 × 30s Neck Movement (Three-Plane)
- 1 × 30s Shoulder Roll
- 1 × 10 Hip Circle
- 1 × 10 Ankle Circle
- 1 × 10 Cat-Cow
- 1 × 8 World's Greatest Stretch
- 1 × 8 Inchworm

### Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Half Pigeon
- 1 × 40s Hamstring Stretch (Supine)
- 1 × 40s Reclined Twist
- 1 × 40s Child's Pose Lat Stretch
- 1 × 35s Shoulder Stretch (Cross-Body)
- 1 × 40s Calf Stretch
- 1 × 60s Savasana


## Deep Flexibility (Copy)

A dedicated recovery session to open up tight shoulders and lengthen your hamstrings with deep, sustained holds. Expect to feel genuinely looser and more mobile by the end — your body will thank you tomorrow.

### Warm-Up Flow

- 2 × 30s Neck Roll
- 2 × 30s Shoulder Circle
- 2 × 30s Chest Opener Stretch
- 1 × Simple Hinge Progression _(progression — pick your level)_

### Shoulder Mobility & Stretch

- 3 × 45s Shoulder Stretch (Cross-Body)
- 3 × 45s Chest Doorway Stretch
- 3 × 45s Sleeper Stretch
- 3 × 45s Thread the Needle
- 2 × 40s Triceps Stretch (Overhead) - Partner Assisted
- 2 × 40s Eagle Arms Stretch

### Hamstring Deep Stretch

- 3 × 60s Standing Forward Fold
- 3 × 50s Hamstring Stretch (Seated, Single-Leg)
- 3 × 50s Hamstring Stretch (Supine)
- 2 × 60s Standing Forward Fold
- 2 × 50s Triangle Pose

### Cool Down

- 2 × 60s Child's Pose
- 2 × 45s Supine Spinal Twist
- 2 × 45s Chest Opener Stretch
- 1 × 90s Savasana


## Rest Day (Copy)

A gentle recovery session to get your blood flowing and help your muscles bounce back faster. Expect light movement, easy stretches, and a calm, refreshing feel — no sweat required!

### Light Walk Warm-Up

- Exercise

### Mobility Flow

- Exercise
- Exercise
- Exercise
- Exercise
- Exercise

### Stretching & Cool Down

- Exercise
- Exercise
- Exercise
- Exercise
- Exercise

### Final Walk

- Exercise


## Skill Mastery (Copy)

A focused, quality-over-quantity session on the pull-up bar — expect to move slowly, feel every muscle engage, and walk away with sharper technique and serious body control. No rushing, just mastery.

### Warm-Up

- Exercise
- Exercise
- Exercise
- Exercise

### Skill Block 1 – Eccentric Pull-Up Control

- Exercise
- Exercise

### Skill Block 2 – L-Sit & Core Compression

- Exercise
- Exercise

### Skill Block 3 – Grip & Rotation Refinement

- **Superset · 4 rounds**
  - Exercise
  - Exercise
- Exercise

### Accessory – Pressing Balance

- Exercise
- Exercise

### Cool Down

- Exercise
- Exercise
- Exercise
- Exercise


## Skill Refinement (Copy)

You'll sharpen your handstand balance and L-sit strength with focused, high-quality practice — each rep is about precision, not fatigue.

### Warm-Up

- 1 × 30s Wrist Circle
- 1 × 30s Wrist Forward and Back Bends
- 1 × 8 Serratus Wall Slide

### Skill Work

- 1 × Handstand Progression _(progression — pick your level)_
- 1 × L-sit Progression _(progression — pick your level)_
- 3 × 20s Bodyline Stability Drill
- 3 × 15s Frog Stand

### Cool-Down

- 1 × 40s Wrist Flexibility Stretch
- 1 × 40s Kneeling Hip Flexor Stretch


## Full Body Maintenance (Copy)

You'll hit every muscle group with a smooth, satisfying full-body session — push, pull, squat, hinge, and core all in one go. Leave feeling strong and accomplished heading into the final stretch of your program.

### Warm-Up

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

### Main Workout

- **Superset · 3 rounds**
  - Squat Progression
  - Pullup Progression
- **Superset · 3 rounds**
  - Pushup Progression
  - 12 Glute Bridge
- **Superset · 3 rounds**
  - Anti-Extension Progression
  - 10 Dead Bug

### Cool-Down

- 1 × 40s Child's Pose
- 1 × 30s Hamstring Stretch (Supine)
- 1 × 30s Kneeling Hip Flexor Stretch
- 1 × 40s Reclined Twist


## Final Mobility (Copy)

You'll move through a full-body flow that melts away tension and leaves you feeling loose, open, and completely refreshed heading into your final day.

### Dynamic Flow

- 1 × 40s Cat-Cow
- 1 × 30s Hip Circle
- 1 × 40s World's Greatest Stretch
- 1 × 30s Ankle Circle
- 1 × 30s Shoulder Dislocate - Resistance Band

### Static Holds

- 1 × 45s Half Pigeon
- 1 × 45s Reclined Twist
- 1 × 40s Hamstring Stretch (Supine)
- 1 × 60s Savasana


## Rest Day (Copy)

You'll ease tension, open up tight spots, and leave feeling looser and more relaxed from head to toe. Perfect for letting your body breathe and recover.

### Joint Circles

- 1 × 10 Neck Movement (Three-Plane)
- 1 × 10 Shoulder Roll
- 1 × 10 Hip Circle
- 1 × 10 Ankle Circle

### Dynamic Flow

- 1 × 10 Cat-Cow
- 1 × 8 World's Greatest Stretch
- 1 × 30s Torso Twist

### Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Half Pigeon
- 1 × 40s Child's Pose Lat Stretch
- 1 × 40s Reclined Twist
- 1 × 60s Savasana


## Hypertrophy Peak (Copy)

You'll push every muscle group to the limit with a fast-moving full-body circuit — expect a serious burn and a great sense of accomplishment by the end.

### Warm-Up

- 1 × 8 Squat (Sky Reach)
- 1 × 10 Squat (Dynamic Mobility)
- 1 × 8 Cat-Cow
- 1 × 10 Arm Circle

### Main Workout

- **Superset · 3 rounds**
  - 10 Split Squat (Bulgarian)
  - Pushup Progression
- **Superset · 3 rounds**
  - Pullup Progression
  - 12 Glute Bridge
- **Superset · 3 rounds**
  - Anti-Extension Progression
  - 30s Hollow Body Hold

### Cool Down

- 1 × 40s Child's Pose
- 1 × 40s Hamstring Stretch (Supine)
- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Reclined Twist


## Heavy Upper Push & Pull (Copy)

Kick off your 28-day journey with a clean, focused upper body session built around pushing and pulling. You'll move well, feel strong, and set the foundation for serious gains ahead.

### Warm-Up

- 2 × 30s Arm Circle
- 2 × 30s Shoulder Circle
- 2 × 10 Scapular Push-Up
- 2 × 8 Prone Y-T-W - Body Only

### Main Workout

- 3 × 8 Push-Up
- 3 × 8 Inverted Row Hold
- 3 × 8 Push-Up (Wide)
- 2 × 10 Push-Up (Close-Grip) - Dumbbell
- 2 × 10 Superman Hold
- 2 × 10 Plank (Shoulder Tap)

### Cool Down

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


## Active Recovery (Copy)

A gentle recovery session to get your blood flowing and help your muscles bounce back faster. Expect light movement, easy stretches, and a calm, refreshing feel — no sweat required!

### Light Walk Warm-Up

- 1 × 600s Brisk Walk

### Mobility Flow

- 1 × 10 Leg Swing
- 1 × 10 Hip Circle
- 1 × 10 Ankle Circle
- 2 × 10 Bodyweight Squat
- 2 × 12 Glute Bridge

### Stretching & Cool Down

- 1 × 30s Quad Stretch
- 1 × 30s Standing Single-Leg Hamstring Stretch
- 1 × 30s Hip Flexor Stretch
- 1 × 30s Seated Spinal Twist Stretch
- 1 × 60s Child's Pose

### Final Walk

- 1 × 300s Walking


## Foundation Strength Lower (Copy)

Kick off your 28-day strength journey with a focused lower body session built around heavy squats and deadlifts. Expect to feel powerful and in control — today is all about moving well and setting the foundation for big gains ahead.

### Warm-Up

- 2 × 30s Leg Swing
- 2 × 30s Hip Circle
- 2 × 10 Bodyweight Squat
- 2 × 8 Deadlift (Romanian)

### Main Workout

- 3 × 9 Back Squat - Barbell
- 3 × 8 Deadlift (Conventional) - Barbell
- 2 × 10 Deadlift (Romanian) - Barbell
- 2 × 10 Bulgarian Split Squat - Barbell
- **Superset · 2 rounds**
  - 12 Walking Lunge - Dumbbell
  - 12 Squat (Goblet) - Kettlebell

### Cool Down

- 1 × 30s Quad Stretch
- 1 × 40s Seated Hamstring Stretch
- 1 × 40s Hip Flexor Stretch
- 1 × 45s Pigeon Pose


## Handstand Balance Work (Copy)

A focused skill session to build your handstand balance and L-sit strength — slow, deliberate holds that lay the foundation for serious calisthenics. Quality reps only today!

### Warm-Up & Mobility

- 2 × 30s Shoulder Circle
- 2 × 30s Cat-Cow
- 2 × 30s Wrist Circle
- 2 × 8 Child's Pose to Cobra
- 2 × 10 Scapular Push-Up

### Handstand Skill Block

- 3 × 20s Wall Handstand Kick-Up
- 3 × 6 Plank (Shoulder Tap)
- 1 × Handstand Progression _(progression — pick your level)_

### L-Sit Skill Block

- 3 × 15s Tucked L-Sit
- 3 × 10s L-Sit (Single-Leg)
- 1 × L-sit Progression _(progression — pick your level)_

### Accessory Strength

- 2 × 30s Dead Hang
- 2 × 25s Hollow Body Hold

### Cool Down

- 1 × 45s Child's Pose
- 1 × 30s Chest Opener Stretch
- 1 × 30s Seated Hamstring Stretch


## Hypertrophy Accessory (Copy)

Kick off your 28-day strength journey with a solid full-body session built around the big lifts. Expect to move well, feel strong, and leave the gym energized — not destroyed.

### Warm-Up

- 1 × 60s Thoracic Extension Over Foam Roller
- 1 × 60s Quadriceps Foam Rolling
- 1 × 10 Shoulder Circle
- 2 × 10 Bodyweight Squat
- 1 × Hinge Progression _(progression — pick your level)_
- 1 × 10 Push-Up

### Main Workout

- 3 × 8 Back Squat - Barbell
- 3 × 8 Bench Press - Barbell
- 3 × 8 Deadlift (Romanian) - Barbell
- 3 × 8 Overhead Press - Barbell
- **Superset · 2 rounds**
  - 10 Pull-Up
  - 10 Deadlift (Romanian) - Dumbbell
- **Superset · 2 rounds**
  - 10 Lateral Raise - Dumbbell
  - 10 Bicep Curl - EZ Curl Bar

### Cool Down

- 1 × 30s Quad Stretch
- 1 × 30s Hip Flexor Stretch
- 1 × 30s Chest Doorway Stretch
- 1 × 45s Child's Pose
- 1 × 30s Seated Hamstring Stretch


## Full Body Mobility (Copy)

A gentle, restorative stretch session to loosen up every joint and help your body bounce back stronger. You'll move through smooth, controlled holds that leave you feeling open, relaxed, and ready for what's ahead.

### Joint Warm-Up

- 2 × 30s Neck Roll
- 2 × 30s Shoulder Circle
- 2 × 30s Hip Circle
- 2 × 20s Ankle Circle

### Upper Body Mobility

- 2 × 40s Shoulder Stretch (Cross-Body)
- 2 × 40s Chest Doorway Stretch
- 2 × 40s Thread the Needle
- 2 × 35s Triceps Stretch (Overhead) - Partner Assisted

### Thoracic & Spine Mobility

- 2 × 45s Cat-Cow
- 2 × 40s Thoracic Rotation
- 2 × 50s Child's Pose

### Lower Body Mobility

- 2 × 50s 90/90 Hip Switch
- 2 × 50s Kneeling Hip Flexor Stretch
- 2 × 55s Pigeon Pose
- 2 × 45s Standing Single-Leg Hamstring Stretch
- 2 × 35s Calf Stretch (Seated)

### Cool Down

- 2 × 50s Supine Spinal Twist
- 1 × 60s Happy Baby Pose
- 1 × 90s Savasana


## Light Movement (Copy)

A gentle, restorative stretch session to help your body recover and recharge. Move slowly, breathe deeply, and enjoy giving your muscles some well-earned love.

### Full Body Mobility Flow

- 2 × 20s Neck Roll
- 2 × 20s Shoulder Roll
- 2 × 8 Thoracic Rotation
- 2 × 20s Hip Circle
- 2 × 10 Leg Swing

### Lower Body Stretch

- 2 × 30s Quad Stretch
- 2 × 30s Standing Single-Leg Hamstring Stretch
- 2 × 30s Kneeling Hip Flexor Stretch
- 1 × 45s Pigeon Pose
- 2 × 30s Calf Stretch (Seated)

### Upper Body & Spine Release

- 2 × 40s Child's Pose
- 2 × 8 Cat-Cow
- 1 × 40s Supine Spinal Twist
- 2 × 30s Chest Doorway Stretch
- 1 × 40s Figure Four Stretch (Supine)


## Advanced Upper Push & Pull (Copy)

Get ready to challenge your upper body with ring dips and weighted rows that demand both raw strength and serious stability. You'll build pressing and pulling power while keeping your muscles guessing with every rep!

### Warm-Up

- 2 × 30s Arm Circle
- 2 × 15 Pull Apart - Resistance Band
- 2 × 20s Ring Support Hold
- 2 × 10 Scapular Pull-Up

### Main Workout

- 3 × 7 Dip - Rings
- 3 × 7 Ring Row - Gymnastic Rings
- **Superset · 3 rounds**
  - 10 Press (Arnold) - Dumbbell
  - 10 Row (Bent-Over) - Dumbbell
- **Superset · 3 rounds**
  - 10 Dip (Parallel Bar)
  - 10 Bicep Curl (Hammer) - Dumbbell
- 3 × 12 Face Pull - Resistance Bands

### Cool Down

- 1 × 40s Chest Doorway Stretch
- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Lat Stretch
- 1 × 45s Child's Pose


## Strength Focus Lower (Copy)

Time to build serious posterior chain strength! This session hammers your glutes and hamstrings with heavy barbell work, leaving you feeling powerful and accomplished from top to bottom.

### Warm-Up

- 2 × 30s Hip Circle
- 2 × 15 Glute Bridge
- 2 × 12 Leg Swing
- 2 × 8 Deadlift (Romanian) - Barbell

### Main Workout

- 3 × 6 Deadlift (Romanian) - Barbell
- 3 × 8 Hip Thrust - Barbell
- 3 × 10 Good Morning - Barbell
- 3 × 8 Nordic Hamstring Curl
- **Superset · 3 rounds**
  - 10 Bulgarian Split Squat - Barbell
  - 15 Hip Abduction (Standing) - Resistance Band

### Cool Down

- 1 × 40s Standing Single-Leg Hamstring Stretch
- 1 × 45s Pigeon Pose
- 1 × 40s Glute Stretch (Supine)
- 1 × 45s Child's Pose


## L-Sit Progressions (Copy)

Sharpen your gymnastics foundations with focused L-sit and ring support practice — quality holds and controlled tension will build the strength and body awareness you need to progress fast.

### Warm-Up

- 2 × 30s Wrist Circle
- 2 × 30s Shoulder Circle
- 2 × 10 Cat-Cow
- 1 × 30s Hip Flexor Stretch
- 2 × 20s Hollow Body Hold

### Skill Block 1 – L-Sit Progression

- 3 × 15s Tucked L-Sit
- 3 × 10s Tucked L-Sit
- 3 × 8s Open Tuck L-Sit Hold

### Skill Block 2 – Ring Support Work

- 3 × 20s Ring Support Hold
- 3 × 5 Ring Support Hold
- 3 × 10s Tucked L-Sit

### Supplementary Compression Work

- 3 × 10 Seated Leg Lift
- 3 × 10 Scapular Shrug

### Cool Down

- 1 × 40s Chest Opener Stretch
- 1 × 40s Seated Forward Fold
- 1 × 30s Wrist Flexor Stretch


## Volume & Tension (Copy)

Get ready to feel powerful from head to toe! This session pairs explosive kettlebell work with solid strength movements to build full-body strength and athleticism — you'll finish feeling accomplished and energized.

### Warm-Up

- 1 × 60s Jumping Jacks
- 1 × 10 Hip Circle
- 1 × 10 Shoulder Circle
- 2 × 10 Bodyweight Squat
- 2 × 8 Deadlift - Kettlebell

### Main Workout

- 4 × 8 Swing - Dumbbell
- 4 × 6 Squat (Goblet) - Kettlebell
- 3 × 8 Deadlift (Romanian) - Barbell
- **Superset · 3 rounds**
  - 8 Bench Press - Dumbbell
  - 8 Row (Bent-Over) - Dumbbell
- **Superset · 3 rounds**
  - 12 Lateral Raise - Dumbbell
  - 12 Face Pull - Resistance Bands
- 3 × 8 Pull-Up

### Cool Down

- 1 × 45s Child's Pose
- 1 × 40s Hip Flexor Stretch
- 1 × 40s Seated Hamstring Stretch
- 1 × 30s Chest Doorway Stretch
- 1 × 10 Thoracic Rotation


## Skill Mastery (Copy)

You'll sharpen your balance and body control with focused handstand and ring hold practice — every rep is about precision, not fatigue.

### Warm-up

- 1 × 45s Wrist Circle
- 1 × 45s Wrist Flexibility Stretch
- 1 × 40s Arm Circle

### Skill Work

- 1 × Handstand Progression _(progression — pick your level)_
- 4 × 20s Ring Support Hold
- 1 × L-sit Progression _(progression — pick your level)_
- 1 × Support Progression _(progression — pick your level)_

### Cool-down

- 1 × 40s Wrist Flexibility Stretch
- 1 × 40s Shoulder Stretch (Cross-Body)
- 1 × 40s Kneeling Hip Flexor Stretch


## Rest Day (Copy)

A gentle, restorative stretch session to help your body recover and recharge. Move slowly, breathe deeply, and enjoy giving your muscles some well-earned love.

### Full Body Mobility Flow

- 2 × 20s Neck Roll
- 2 × 20s Shoulder Roll
- 2 × 8 Thoracic Rotation
- 2 × 20s Hip Circle
- 2 × 10 Leg Swing

### Lower Body Stretch

- 2 × 30s Quad Stretch
- 2 × 30s Standing Single-Leg Hamstring Stretch
- 2 × 30s Kneeling Hip Flexor Stretch
- 1 × 45s Pigeon Pose
- 2 × 30s Calf Stretch (Seated)

### Upper Body & Spine Release

- 2 × 40s Child's Pose
- 2 × 8 Cat-Cow
- 1 × 40s Supine Spinal Twist
- 2 × 30s Chest Doorway Stretch
- 1 × 40s Figure Four Stretch (Supine)


## Recovery Stroll (Copy)

A gentle, restorative session to keep your blood flowing and your body feeling fresh. Light movement and easy mobility work to help you recover and come back stronger tomorrow.

### Light Movement Warm-Up

- 1 × 120s March in Place
- 1 × 60s Arm Circle
- 1 × 60s Hip Circle

### Easy Walk Intervals

- 3 × 300s Brisk Walk

### Mobility Flow

- 2 × 10 Leg Swing
- 2 × 5 World's Greatest Stretch
- 1 × 60s Cat-Cow
- 1 × 60s Child's Pose
- 1 × 45s Seated Spinal Twist Stretch
- 1 × 45s Figure Four Stretch (Supine)

### Cool Down

- 1 × 120s Deep Breathing


## Peak Lower Strength (Copy)

This is your peak intensity leg day — heavy squats and loaded lunges to build serious lower body strength and size. Expect to push hard, feel the burn, and walk out knowing you gave it everything.

### Warm-Up

- 1 × 30s Leg Swing
- 1 × 30s Hip Circle
- 2 × 10 Bodyweight Squat
- 1 × 8 Reverse Lunge
- 2 × 12 Glute Bridge

### Primary Compounds

- 4 × 5 Back Squat - Barbell
- 4 × 6 Deadlift (Romanian) - Barbell

### Accessory Work

- 4 × 8 Split Squat (Bulgarian)
- 3 × 10 Walking Lunge - Dumbbell
- 3 × 8 Nordic Hamstring Curl
- 3 × 15 Calf Raise

### Cool Down

- 1 × 30s Quad Stretch
- 1 × 40s Seated Hamstring Stretch
- 1 × 40s Pigeon Pose
- 1 × 45s Child's Pose


## Max Effort Push & Pull (Copy)

Time to test your limits — heavy barbell presses and ring dips will push your upper body strength to its peak. Expect serious work on your chest, shoulders, and triceps that leaves you feeling powerfully spent.

### Warm-Up

- 2 × 30s Arm Circle
- 2 × 15 Pull Apart - Resistance Band
- 2 × 10 Push-Up
- 2 × 5 Overhead Press - Barbell

### Main Workout — Compounds

- 4 × 5 Overhead Press - Barbell
- 4 × 6 Bench Press - Barbell
- 4 × 5 Dip - Rings

### Accessories

- 3 × 10 Dumbbell Press (Incline) - Dumbbell
- **Superset · 3 rounds**
  - 10 Lateral Raise - Dumbbell
  - 10 Triceps Extension (Standing, Overhead) - Dumbbell
- 3 × 10 Push-Up - Rings

### Cool Down

- 1 × 40s Chest Doorway Stretch
- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Triceps Stretch (Overhead) - Partner Assisted


## Rest Day (Copy)

Today is all about letting your body breathe and rebuild. This gentle mobility flow will ease tension, boost circulation, and set you up strong for Week 2.

### Full Body Mobility Warm-Up

- 1 × 60s Supine Diaphragmatic Breathing
- 1 × 10 Cat-Cow
- 1 × 45s Child's Pose

### Gentle Mobility Circuit

- 1 × 10 Hip Circle
- 1 × 8 Thoracic Rotation
- 1 × 5 World's Greatest Stretch
- 1 × 10 Ankle Circle
- 1 × 10 Shoulder Circle

### Restorative Stretching

- 1 × 45s Pigeon Pose
- 1 × 40s Chest Doorway Stretch
- 1 × 40s Hamstring Stretch (Supine)
- 1 × 40s Supine Spinal Twist
- 1 × 120s Legs Up The Wall Pose


## Mobility Flow (Copy)

You'll move through a full-body flow that loosens every joint and melts away tension — leaving you feeling open, refreshed, and ready for what's next.

### Joint Circles & Dynamic Flow

- 1 × 30s Neck Movement (Three-Plane)
- 1 × 30s Shoulder Roll
- 1 × 30s Hip Circle
- 1 × 30s Ankle Circle
- 1 × 40s Cat-Cow
- 1 × 40s World's Greatest Stretch
- 1 × 30s Torso Twist

### Static Holds

- 1 × 45s Dragon Pose
- 1 × 45s Half Pigeon
- 1 × 40s Shoulder Dislocate - Resistance Band
- 1 × 45s Reclined Twist
- 1 × 45s Child's Pose


## Rest Day (Copy)

You'll melt away tension and move freely through a gentle head-to-toe flow — leaving you feeling looser, lighter, and ready for what's next.

### Joint Circles

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

### Dynamic Flow

- 1 × 10 Cat-Cow
- 1 × 8 World's Greatest Stretch
- 1 × 8 Squat (Sky Reach)
- 1 × 8 Inchworm

### Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Half Pigeon
- 1 × 40s Hamstring Stretch (Supine)
- 1 × 40s Child's Pose Lat Stretch
- 1 × 40s Reclined Twist
- 1 × 60s Savasana


## Controlled Upper Body (Copy)

You'll finish the block strong with crisp, controlled pressing and pulling — every rep deliberate, every set purposeful.

### Warm-up

- 1 × 10 Arm Circle
- 1 × 12 Shoulder Warm-up - Resistance Band
- 1 × 10 Shoulder Roll
- 1 × 8 Wrist Flexibility Stretch

### Main Workout

- 3 × 7 Bench Press - Barbell
- 3 × 8 Row (Bent-Over) - Barbell
- 1 × Pullup Progression _(progression — pick your level)_
- 1 × Dip Progression _(progression — pick your level)_
- **Superset · 2 rounds**
  - 12 Lateral Raise - Dumbbell
  - 12 Rear Delt Fly - Dumbbell
- 1 × Anti-Extension Progression _(progression — pick your level)_

### Cool Down

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


## Active Recovery (Copy)

You'll ease tension, open up tight spots, and leave feeling looser and more relaxed from head to toe. Perfect for letting your body breathe and recover.

### Joint Circles

- 1 × 10 Neck Movement (Three-Plane)
- 1 × 10 Shoulder Roll
- 1 × 10 Hip Circle
- 1 × 10 Ankle Circle

### Dynamic Flow

- 1 × 10 Cat-Cow
- 1 × 8 World's Greatest Stretch
- 1 × 30s Torso Twist

### Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Half Pigeon
- 1 × 40s Child's Pose Lat Stretch
- 1 × 40s Reclined Twist
- 1 × 60s Savasana


## Controlled Lower Body (Copy)

You'll dial in your leg strength with slow, controlled reps that build real power from the ground up. Expect your quads, hamstrings, and glutes to feel seriously worked by the end.

### Warm-up

- 1 × 8 Squat (Dynamic Mobility)
- 1 × 10 Hip Circle
- 1 × 8 Squat (Sky Reach)
- 1 × 6 Inchworm

### Main Workout

- 3 × 7 Back Squat - Barbell
- 3 × 8 Deadlift (Romanian) - Barbell
- 3 × 10 Bulgarian Split Squat - Dumbbell
- 3 × 6 Nordic Hamstring Curl
- 2 × 10 Hip Thrust - Barbell

### Cool Down

- 1 × 30s Quad Stretch
- 1 × 30s Hamstring Stretch (Supine)
- 1 × 30s Kneeling Hip Flexor Stretch
- 1 × 40s Half Pigeon