# Full Body Conditioning

Kick off your 28-day strength journey with a solid full-body session built around the big lifts. Expect to move well, feel strong, and leave the gym energized — not destroyed.

## Warm-Up

- 1 × 60s Thoracic Extension Over Foam Roller
- 1 × 60s Quadriceps Foam Rolling
- 1 × 10 Shoulder Circle
- 2 × 10 Bodyweight Squat
- 1 × Hinge Progression _(progression — pick your level)_
- 1 × 10 Push-Up

## Main Workout

- 3 × 8 Back Squat - Barbell
- 3 × 8 Bench Press - Barbell
- 3 × 8 Deadlift (Romanian) - Barbell
- 3 × 8 Overhead Press - Barbell
- **Superset · 2 rounds**
  - 10 Pull-Up
  - 10 Deadlift (Romanian) - Dumbbell
- **Superset · 2 rounds**
  - 10 Lateral Raise - Dumbbell
  - 10 Bicep Curl - EZ Curl Bar

## Cool Down

- 1 × 30s Quad Stretch
- 1 × 30s Hip Flexor Stretch
- 1 × 30s Chest Doorway Stretch
- 1 × 45s Child's Pose
- 1 × 30s Seated Hamstring Stretch