# Compound Strength & Skill Mastery

Build dense muscle and master body control using your home gym setup.

## Upper Body Push & Pull

Kick off your 28-day journey with a solid upper body session that builds strength from the ground up. Expect a satisfying pump as you work through pressing and pulling movements with crisp, controlled form.

### Warm-Up

- 2 × 30s Arm Circle
- 2 × 30s Shoulder Circle
- 2 × 15 Pull Apart - Resistance Band
- 2 × 8 Scapular Pull-Up

### Main Workout

- 1 × Pullup Progression _(progression — pick your level)_
- 1 × Pushup Progression _(progression — pick your level)_
- 1 × Dip Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- 2 × 11 Bicep Curl - Resistance Bands
- 2 × 11 Triceps Extension - Resistance Band
- 2 × 12 Face Pull - Resistance Bands
- 2 × 12 Lateral Raise - Resistance Band

### Cool Down

- 1 × 40s Chest Stretch
- 1 × 40s Lat Stretch
- 1 × 40s Shoulder Stretch (Cross-Body)
- 1 × 40s Triceps Stretch - Overhead


## Rest Day

Give your body the rest it deserves today! A gentle walk or some light tidying around the house is all you need — you'll feel refreshed and ready to crush your next session.

### Active Recovery

- 1 × 1800s Walking
- 1 × 30s Neck Movement (Three-Plane)
- 1 × 30s Shoulder Circle
- 1 × 30s Hip Circle
- 1 × 30s Quad Stretch
- 1 × 30s Calf Stretch
- 1 × 60s Child's Pose
- 1 × 60s Supine Spinal Twist


## Skill Foundations

A focused skill session to build body awareness and control in two fundamental gymnastics positions. Expect short, deliberate holds that challenge your balance and strength — quality every rep, no rushing.

### Warm-Up

- 2 × 10 Shoulder Circle
- 2 × 10 Wrist Circle
- 2 × 8 Cat-Cow Stretch
- 2 × 10 Scapular Push-Up
- 2 × 20s Hollow Body Hold

### Skill Block 1 – Tuck Handstand Practice

- 3 × 20s Pike Hold (Feet Elevated)
- 1 × Handstand Progression _(progression — pick your level)_
- 1 × Handstand Progression _(progression — pick your level)_

### Skill Block 2 – Parallel Bar Support Holds

- 4 × 10s Parallel Bar Support Hold
- 3 × 8 Scapular Shrug
- 1 × L-sit Progression _(progression — pick your level)_

### Cool Down

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


## Lower Body Foundation

Build a rock-solid foundation for your lower body with heavy squats and lunges that challenge your strength and balance. Expect to feel powerful and stable by the end — this session sets the tone for the weeks ahead!

### Warm-Up

- 1 × 40s Leg Swing
- 1 × 40s Hip Circle
- 1 × Squat Progression _(progression — pick your level)_
- 2 × 12 Glute Bridge

### Main Workout

- 3 × 8 Back Squat - Barbell
- 3 × 10 Reverse Lunge
- 2 × 10 Deadlift (Romanian) - Barbell
- **Superset · 2 rounds**
  - 12 Squat (Goblet) - Kettlebell
  - 12 Glute Bridge
- 2 × 10 Deadlift (Single-Leg) - Kettlebell

### Cool Down

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