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Today's workout

Week 3

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

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

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 — Inchworm walkouts
2
Superset A
•Romanian Deadlift - DBs
  • ↳Base: Banded Good morning
  • ↳Progression 1: RDL
•DB Push Press
  • ↳Base: DBs
  • ↳Progression 1: Add weight
3
Superset B
•Reverse Lunge
  • ↳Base: Reverse Lunge Shortened Range
  • ↳Progression 1: Lunge
  • ↳Progression 2/3: Weighted → Barbell or Front Rack
•Single Arm Row
  • ↳Base: On Box
  • ↳Progression 1: Add pause
  • ↳Progression 2/3: Heavier
4
Superset C
•Hollow Hold
  • ↳Base: Table top position
  • ↳Progression 1: 1 leg extended
  • ↳Progression 2/3: Both legs → Full Hollow Hold
•Tricep Dips
  • ↳Base: To floor
  • ↳Progression 1: From box - bent legs
  • ↳Progression 2/3: From box - Straight legs
5
Superset D
•Side Plank
  • ↳Base: Lift Hips
  • ↳Progression 1: Hold
  • ↳Progression 2/3: Add Rotation/Reach
•Deadbug bicycles
  • ↳Base: 1 leg Supported
  • ↳Progression 1: Slow, Add Crunch
  • ↳Progression 2/3: Alternate
•PG2OH
  • ↳Base: Lighter
  • ↳Progression 1: Heavier
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