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Today's workout

Week 4

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

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

1
Warm-up
•Deadbug (1 leg)
  • ↳TA activation
•Deep squat holds
  • ↳Hip mobility
•Banded side steps
  • ↳Glute activation
•Kneeling thoracic rotations
  • ↳Chest / thoracic opener
•Scap push-ups
  • ↳Upper-back / rear-delt
•Lunge to press
  • ↳Full-body / dynamic
2
Superset A
•Squat - DB
  • ↳Base: Air Squat
  • ↳Progression 1: Goblet Squat
  • ↳Progression 2/3: Front Rack Squat
•Incline Chest Press
  • ↳Base: Alternating
  • ↳Progression 1: Together
  • ↳Progression 2/3: Alternating From Top
3
Superset B
•Single leg Glute bridge - feet raised
  • ↳Base: Double Leg - Band
  • ↳Progression 1: B stance
  • ↳Progression 2/3: Single leg
•TRX feet assisted Pullup
  • ↳Base: Lat Pulldown
  • ↳Progression 1: Feet bent
  • ↳Progression 2/3: feet Straight
4
Superset C
•Banded Internal Rotation
  • ↳Base: Light band
  • ↳Progression 1: Medium band
  • ↳Progression 2/3: Tempo
•Single Leg Calf Raises
  • ↳Base: Double Leg
  • ↳Progression 1: Single leg
  • ↳Progression 2/3: Add weight
5
Triset D
•180s
  • ↳Base: Kneeling
  • ↳Progression 1: Standing
•Plank Shoulder Taps
  • ↳Base: 4 Point Kneel
  • ↳Progression 1: Kneeling Plank
  • ↳Progression 2/3: Bear Crawl Taps → Full Plank Taps
•Thruster
  • ↳Base: Squat to Press
  • ↳Progression 1: Single Arm
  • ↳Progression 2/3: Double
6
Stretch & Release
•Kneeling thread-the-needle
  • ↳Chest
•Kneeling pigeon
  • ↳Glute
•Low lunge + reach
  • ↳Hip flexor / low back
•Supported deep squat, slow breaths
  • ↳Relaxation