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Today's workout

Week 1

🧩 6 sections · ⏱ ~47 min
🎒 Equipment
Dumbbells Bands

Tweak any section's time below — it saves as you go.

1
Warm-up
•Dead-bug taps
•90-90 rotations
•Monster walks
•Push-up to lat stretch
•Band face pulls
•Jefferson curl
2
Superset A
•Cosack Squat
  • ↳Base: Assisted
  • ↳Progression 1: Body Weight
  • ↳Progression 2/3: Add DB
•Lat Pullover
  • ↳Base: DB- Shortened Range
  • ↳Progression 1: Full range
  • ↳Progression 2/3: Heavier
3
Superset B
•B stance Deadlift to Row
  • ↳Base: Bodyweight
  • ↳Progression 1: Add weight
  • ↳Progression 2/3: Single Leg
•DB Chest Press
  • ↳Base: Together
  • ↳Progression 1: Alternating
4
Superset C
•Deadbug
  • ↳Base: Heels down
  • ↳Progression 1: Legs only
  • ↳Progression 2/3: Opposite arm+leg
•Tricep Pushdowns
  • ↳Base: Banded
5
Superset D
•Windmills
  • ↳Base: Body weight
  • ↳Progression 1: DB
•Glute Bridge on Blocks + Band
•Clean and Press
  • ↳Base: Deadlift, Bicep curl and Press
  • ↳Progression 1: Single Arm
  • ↳Progression 2/3: Double
6
Stretch & Release
•Doorway / band chest stretch
•Figure-4 (seated)
•Half-kneeling hip flexor → child's pose
•Constructive rest, breathe wide — release pelvic floor