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Today's workout

Week 3

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

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

1
Warm-up
•TA activation — Deadbug (1 leg)
•Hip mobility — Deep squat holds
•Glute activation — Banded side steps
•Chest / thoracic opener — Kneeling thoracic rotations
•Upper-back / rear-delt — Scap push-ups
•Full-body / dynamic — Inchworm walkouts
2
Superset A
•Box Squat
  • ↳Base: Bodyweight
  • ↳Progression 1: Goblet
  • ↳Progression 2/3: Front Rack
•Chest Fly
  • ↳Base: DB's
  • ↳Progression 1: Heavier
  • ↳Progression 2/3: Pulse
3
Superset B
•B stance Deadlift Kickstand
  • ↳Base: B stance w Band
  • ↳Progression 1: Kickstand w band
  • ↳Progression 2/3: Add weight
•Single Arm Row
  • ↳Base: On Box
  • ↳Progression 1: Add pause
  • ↳Progression 2/3: Heavier
4
Superset C
•Curl Down
  • ↳Base: Reduced Range
  • ↳Progression 1: Assisted
  • ↳Progression 2/3: Unassisted
•Facepull
  • ↳Base: Band
  • ↳Progression 1: Heavier
5
Triset D
•Windmills
  • ↳Base: Body weight
  • ↳Progression 1: DB
•Box Jumps
  • ↳Base: Step ups
  • ↳Progression 1: Squat jumps
  • ↳Progression 2/3: Box Jumps
•DB Lunge to Press
6
Stretch & Release
•Chest — Hands-behind clasp open
•Glute — Standing figure-4
•Hip flexor / low back — Couch stretch
•Relaxation — Child's pose, long exhales