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Today's workout

Week 4

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

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

1
Warm-up
•Bear-crawl hold
•Hip CARs
•Donkey kicks
•Wall angels
•Prone T-raises
•Lunge to press
2
Superset A
•Hip Thrust
  • ↳Base: Body weight w Band
  • ↳Progression 1: DBs
  • ↳Progression 2/3: Barbell
•OH press
  • ↳Base: Half Kneeling
  • ↳Progression 1: Tall Kneeling
  • ↳Progression 2/3: Standing
3
Superset B
•Reverse Lunge (Abd)
  • ↳Base: Reduced Range w Band
  • ↳Progression 1: Split Squat w Band
  • ↳Progression 2/3: Add weight → Add Step Over
•Single Arm Lat Pulldown
  • ↳Base: Band
  • ↳Progression 1: Heavier
4
Superset C
•Legs over DB
  • ↳Base: Supported 1 leg
  • ↳Progression 1: Less support 1 leg
  • ↳Progression 2/3: Double leg crunch
•Single Leg Deadlift to Clean
5
Triset D
•Plank Passthroughs
  • ↳Base: 4 Point Kneeling + Hover
  • ↳Progression 1: Kneeling
  • ↳Progression 2/3: Full Plank
•Reverse Nordics
  • ↳Base: Kneeling Squat
  • ↳Progression 1: Reverse Nordic Assisted
  • ↳Progression 2/3: Unassisted
•Skaters
  • ↳Base: Lateral Step out
  • ↳Progression 1: Slow, Low Impact Skater
  • ↳Progression 2/3: Full
6
Stretch & Release
•Wall chest stretch
•Supine figure-4
•Cat-cow → child's pose
•Legs-up rest, diaphragmatic breathing