# Upper Pull & Core

You'll build real back strength with slow, controlled movements that lay the foundation for your first pull-up. Each rep counts — take your time and feel every muscle working.

## Warm-up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 20s Dead Hang
- 1 × 8 Scapular Pull-Up

## Main Workout

- 1 × Pullup Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- 1 × Pushup Progression _(progression — pick your level)_
- **Superset · 2 rounds**
  - 20s Flexed Arm Hang - Pull Up Bar
  - 20s Plank

## Cool Down

- 1 × 30s Child's Pose Lat Stretch
- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Biceps Stretch
- 1 × 30s Chest Expansion Stretch (Elbows Back)