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Today's workout

Week 7

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

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1
Warm-up
•TA activation — Knee hovers
•Hip mobility — World's greatest stretch
•Glute activation — Clamshells
•Chest / thoracic opener — Open books
•Upper-back / rear-delt — W-to-Y raises
•Full-body / dynamic — Jefferson curl
2
Superset A
•Squat to Cutsey Lunge
  • ↳Base: Body weight
  • ↳Progression 1: Add DB
  • ↳Progression 2/3: Add DB
•Banded Kneeling Chest Fly
  • ↳Base: Band
  • ↳Progression 1: Add pulse
3
Superset B
•Sumo Deadlift
  • ↳Base: Elevated
  • ↳Progression 1: Sumo Deadlift
•Single Arm Lat Pulldown
  • ↳Base: Band
  • ↳Progression 1: Heavier
4
Superset C
•Deadbug Banded
  • ↳Base: 1 Leg Supported
  • ↳Progression 1: Add Band
  • ↳Progression 2/3: Legs in Hover w Band
•Rolling Tricep Extension
  • ↳Base: DB's
  • ↳Progression 1: Heavier
5
Triset D
•Pallof Press w Rot
  • ↳Base: Pallof Press
  • ↳Progression 1: Half Kneeling
  • ↳Progression 2/3: Standing
•Toe Taps / Pogo jumps
  • ↳Base: Toe Taps
  • ↳Progression 1: High Knees
  • ↳Progression 2/3: Pogo Jumps
•Thruster
  • ↳Base: Squat to Press
  • ↳Progression 1: Single Arm
  • ↳Progression 2/3: Double
6
Stretch & Release
•Chest — Hands-behind clasp open
•Glute — Standing figure-4
•Hip flexor / low back — Couch stretch
•Relaxation — Child's pose, long exhales