# Strength and Mobility Foundation

Build solid muscle and improve flexibility with these targeted dumbbell and bodyweight sessions.

## Upper Body Strength Push

You'll fire up your chest, shoulders, and arms with controlled pressing work — a great first step toward real upper-body strength.

### Warm-up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 10 Shoulder Shrug (Circular)
- 1 × 8 Scapular Push-Up

### Main Workout

- 3 × 8 Bench Press - Dumbbell
- 1 × Row Progression _(progression — pick your level)_
- 3 × 8 Shoulder Press - Dumbbell
- 1 × Dip Progression _(progression — pick your level)_
- 2 × 12 Lateral Raise - Dumbbell
- 2 × 30s Plank

### Cool Down

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


## Lower Body Hypertrophy

You'll build strong, confident legs from the ground up — focusing on smooth, controlled movement that sets you up for long-term progress.

### Warm-up

- 1 × 8 Squat (Dynamic Mobility)
- 1 × 10 Hip Circle
- 1 × 8 Squat (Sky Reach)
- 1 × 5 Inchworm

### Main Workout

- 3 × 8 Back Squat - Barbell
- 3 × 8 Deadlift (Romanian) - Barbell
- 2 × 10 Split Squat
- 1 × Anti-Extension Progression _(progression — pick your level)_

### Cool Down

- 1 × 30s Kneeling Hip Flexor Stretch
- 1 × 30s Hamstring Stretch (90/90)
- 1 × 30s Quad Stretch
- 1 × 30s Calf Stretch