✅ Beginner Skills Completion Goals

🔹 Core

• [ ] Hollow Body Hold → 60 sec hold
• [ ] Arch Hold → 60 sec hold
• [ ] Plank (Front) → 2 min hold
• [ ] Plank (Side) → 1 min each side
• [ ] Dead Hang → 60 sec hang
• [ ] Superman Hold → 60 sec hold

🔹 Push

• [ ] Wall Push-ups → 20 reps
• [ ] Incline Push-ups → 20 reps
• [ ] Knee Push-ups → 20 reps
• [ ] Regular Push-ups → 15 reps
• [ ] Pike Push-ups → 10 reps
• [ ] Dips (Bench/Chair) → 15 reps

🔹 Pull

• [ ] Negative Pull-ups → 5 slow reps (5s descent)
• [ ] Assisted Pull-ups → 5 reps full range
• [ ] Australian Rows → 12 reps

🔹 Legs