# Foundation Bodyweight Basics

You'll move through every major muscle group with simple, confidence-building exercises — a perfect starting point to feel stronger and more in control of your body.

## Warm-Up

- 1 × 1s Dynamic Stretch
- 1 × 1 Cat-Cow
- 1 × 1 Squat (Assisted)

## Main

- 3 × 1 Knee Push-Up
- 3 × 1 Row (Doorframe)
- 3 × 1 Glute Bridge
- 3 × 1 Dead Bug

## Cool-Down

- 1 × 1 Toe Touch Stretch
- 1 × 1 Hamstring Stretch (Supine)