# Full Body Maintenance

A balanced full-body session designed to keep your strength and muscle gains locked in as you near the finish line. Expect a satisfying, controlled workout that leaves you feeling strong — not wiped out.

## Warm-Up

- 1 × 60s Jumping Jacks
- 1 × 10 Hip Circle
- 1 × 10 Shoulder Circle
- 1 × Squat Progression _(progression — pick your level)_
- 1 × 20s Dead Hang

## Main Workout

- 1 × Pullup Progression _(progression — pick your level)_
- 1 × Pushup Progression _(progression — pick your level)_
- 3 × 8 Bodyweight Squat
- **Superset · 2 rounds**
  - 20s Chin Up Hold
  - 12 Crunch (Reverse)
- **Superset · 2 rounds**
  - Row Progression
  - 12 Glute Bridge

## Cool Down

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