# Muscle & Mobility Foundation

Build lean muscle and improve flexibility using basic home equipment.

## Upper Body Hypertrophy

You'll build real upper-body strength from day one — controlled presses, rows, and pulls that teach your muscles to work together. Start strong and set the tone for the weeks ahead!

### Warm-up

- 1 × 10 Arm Circle _(Slow, full circles each direction)_
- 1 × 12 Shoulder Warm-up - Resistance Band
- 1 × 10 Cat-Cow _(Breathe into each rep)_

### Main

- 3 × 10 Push-Up _(Keep core tight, chest to floor)_
- 3 × 10 Chest-Supported Dumbbell Row _(Squeeze shoulder blades at the top)_
- 3 × 6 Chin-Up _(Full hang at bottom, chin over bar)_
- **Superset · 2 rounds**
  - 12 Lateral Raise - Dumbbell _(Lead with elbows, stop at shoulder height)_
  - 12 Rear Delt Fly - Dumbbell _(Slight bend in elbows, control the descent)_

### Cool-down

- 1 × 30s Shoulder Stretch (Cross-Body) _(Each side)_
- 1 × 30s Chest Wall Stretch
- 1 × 40s Child's Pose Lat Stretch _(Breathe and let your lats relax)_