# Wake Up Day 1

You'll wake up every major muscle group with a crisp full-body session — expect to feel energized, strong, and ready to take on the day.

## Warm-Up

- 1 × 10 Arm Circle _(Slow, controlled circles each direction)_
- 1 × 8 Squat (Dynamic Mobility) _(Sink deep, chest up)_
- 1 × 8 Cat-Cow _(Breathe in on cow, out on cat)_

## Main

- 3 × 10 Push-Up _(Chest to floor, core tight)_
- 3 × 6 Pull-Up _(Full hang at bottom, chin over bar)_
- 3 × 12 Deadlift (Romanian) _(Hinge at hips, soft knees, feel the hamstrings)_
- 3 × 10 Dead Bug _(Lower one arm and opposite leg, keep low back flat)_

## Cool-Down

- 1 × 40s Child's Pose _(Breathe deeply and let your back release)_
- 1 × 40s Hamstring Stretch (Supine) _(Each side — keep leg straight and flex foot)_