# Full Body Flow

You'll hit every major muscle group with clean bodyweight movements — leaving you stronger, looser, and ready for whatever comes next.

## Warm-Up

- 1 × 8 Squat (Dynamic Mobility)
- 1 × 10 Leg Swing (Front & Side) _(Each side)_
- 1 × 8 Cat-Cow

## Main

- **Superset · 3 rounds**
  - Pushup Progression
  - 12 Row (Doorframe) _(Lean back, pull chest to frame)_
- **Superset · 3 rounds**
  - 10 Split Squat (Bulgarian) _(Each side)_
  - 30s Hollow Body Hold _(Press lower back into floor)_
- 3 × 15 Glute Bridge _(Squeeze glutes at the top)_

## Cool-Down

- 1 × 30s Lunge Stretch (Kneeling) _(Each side)_
- 1 × 40s Child's Pose