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Today's workout

Week 5

🧩 6 sections · ⏱ ~46 min
🎒 Equipment
Kettlebells Barbell Box Bands Bench

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

1
Warm-up
•TA activation — Heel slides
•Hip mobility — Frog squats
•Glute activation — Banded glute bridges
•Chest / thoracic opener — Thread-throughs
•Upper-back / rear-delt — Overhand band pull-aparts
•Full-body / dynamic — Lunge to row
2
Superset A
•Barbell Back Squat
  • ↳Base: Air Squat
  • ↳Progression 1: Box Squat
  • ↳Progression 2/3: Back Squat
•Gorilla Row
  • ↳Base: From Box
  • ↳Progression 1: From Floor
3
Superset B
•Single leg Glute bridge - feet raised
  • ↳Base: Double Leg - Band
  • ↳Progression 1: B stance
  • ↳Progression 2/3: Single leg
•Barbell Floor Press
  • ↳Base: Empty bar
  • ↳Progression 1: Add weight
4
Superset C
•Push Ups
  • ↳Base: Standing to bar
  • ↳Progression 1: Knee to box/bench/floor
  • ↳Progression 2/3: Toes to knees → Full Push Up
•Adductor Slide lunge
  • ↳Base: Kneeling
  • ↳Progression 1: Short Range
  • ↳Progression 2/3: Full
5
Triset D
•Copenhagen Plank
  • ↳Base: Side PLank w Ball Squeeze
  • ↳Progression 1: Modifed - leg on floor
  • ↳Progression 2/3: Modified - Leg lifted
•Box Jumps
  • ↳Base: Step ups
  • ↳Progression 1: Squat jumps
  • ↳Progression 2/3: Box Jumps
•KB Swing
  • ↳Base: KB Deadlift
  • ↳Progression 1: T rex Swing
  • ↳Progression 2/3: Full Swing
6
Stretch & Release
•Chest — Doorway / band chest stretch
•Glute — Figure-4 (seated)
•Hip flexor / low back — Half-kneeling hip flexor → child's pose
•Relaxation — Constructive rest, breathe wide — release pelvic floor