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Today's workout

Week 6

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

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

1
Warm-up
•Heel slides
•Frog squats
•Banded glute bridges
•Thread-throughs
•Overhand band pull-aparts
•Deadlift to row
2
Superset A
•Squat to Cutsey Lunge
  • ↳Base: Body weight
  • ↳Progression 1: Add DB
  • ↳Progression 2/3: Add DB
•Squeeze Press
  • ↳Base: 1 DB
  • ↳Progression 1: 2 DBs
  • ↳Progression 2/3: 2 DBs
3
Superset B
•Single leg Deadlift
  • ↳Base: B stance Deadlift
  • ↳Progression 1: Single Leg w support
  • ↳Progression 2/3: Add Aeroplane
•DB Bent Over Row
  • ↳Base: Supported Single Arm
  • ↳Progression 1: BOR
  • ↳Progression 2/3: Top Down
4
Superset C
•Bear Crawl
  • ↳Base: Knee Hovers
  • ↳Progression 1: 1-2 Steps, Down
  • ↳Progression 2/3: Stay Up
•Lateral Step Down
  • ↳Base: Hip hike
  • ↳Progression 1: Yoga blocks to reduce height
  • ↳Progression 2/3: Step Down → Add weight
5
Triset D
•Copenhagen Plank
  • ↳Base: Side Plank w Ball Squeeze
  • ↳Progression 1: Modified - leg on floor
  • ↳Progression 2/3: Modified - Leg lifted
•Skaters
  • ↳Base: Lateral Step out
  • ↳Progression 1: Slow, Low Impact Skater
  • ↳Progression 2/3: Full
•Snatch
  • ↳Base: Single Arm Clean and Press
  • ↳Progression 1: Snatch
  • ↳Progression 2/3: Heavier
6
Stretch & Release
•Wall chest stretch
•Supine figure-4
•Cat-cow → child's pose
•Legs-up rest, diaphragmatic breathing