# Pull-Up Bar Strength Foundation

Build foundational muscle and strength using only your pull-up bar.

## Legs & Core Strength

Build a solid lower body and core foundation with controlled squats and hanging leg raises — you'll feel strong, stable, and ready to tackle the rest of the week!

### Warm-Up

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

### Main Workout

- 3 × 8 Bodyweight Squat
- 3 × 8 Leg Raise (Hanging, Straight)
- 2 × 10 Reverse Lunge
- 2 × 10 Hanging Knee Raise
- 2 × 30s Wall Sit

### Cool Down

- 1 × 30s Quad 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! You'll build real upper body strength with controlled, deliberate reps — every set is about moving well and feeling the muscles work.

### Warm-Up

- 2 × 30s Arm Circle
- 2 × 30s Shoulder Circle
- 2 × 30s Cat-Cow
- 2 × 10 Serratus Wall Slide

### Main Workout

- 1 × Pushup Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- 2 × 10 Pike Push-Up
- 2 × 30s Superman Hold
- 1 × Dip Progression _(progression — pick your level)_

### Cool Down

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