# Body Strong

You'll hit every muscle from head to toe with zero equipment — push, pull, squat, hinge, and core all in one satisfying session. Expect to feel strong, capable, and ready to take on anything.

## Warm-Up

- 1 × 8 Squat (Dynamic Mobility)
- 1 × 10 Arm Circle
- 1 × 8 Cat-Cow
- 1 × 6 Squat (Sky Reach)

## Main Workout

- **Superset · 3 rounds**
  - Pushup Progression
  - Row Progression
- **Superset · 3 rounds**
  - Squat Progression
  - Hinge Progression
- **Superset · 3 rounds**
  - Anti-Extension Progression
  - Anti-Rotation Progression

## Cool Down

- 1 × 30s Child's Pose
- 1 × 30s Kneeling Hip Flexor Stretch
- 1 × 30s Hamstring Stretch (Supine)
- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 60s Savasana