# Strength & Hypertrophy Mix

You'll hit every muscle group with a crisp, controlled full-body session — leaving you strong, balanced, and ready for the week ahead.

## Warm-Up

- 1 × 8 Squat (Sky Reach)
- 1 × 10 Cat-Cow
- 1 × 8 Squat (Dynamic Mobility)
- 1 × 10 Arm Circle

## Main Workout

- 1 × Squat Progression _(progression — pick your level)_
- 1 × Simple Hinge Progression _(progression — pick your level)_
- 1 × Pushup Progression _(progression — pick your level)_
- 1 × Pullup Progression _(progression — pick your level)_
- 1 × Anti-Extension Progression _(progression — pick your level)_

## Cool-Down

- 1 × 30s Standing Forward Fold
- 1 × 30s Kneeling Hip Flexor Stretch
- 1 × 30s Child's Pose Lat Stretch
- 1 × 30s Butterfly Stretch