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Today's workout

Week 7

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

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

1
Warm-up
•Dead-bug taps
•90-90 rotations
•Monster walks
•Push-up to lat stretch
•Band face pulls
•Jefferson curl
2
Superset A
•Sumo Deadlift
  • ↳Base: Elevated
  • ↳Progression 1: Sumo Deadlift
•Landmine Press
  • ↳Base: Empty Bar
  • ↳Progression 1: Add weight
3
Superset B
•Barbell Bulgarian Split Squat
  • ↳Base: Bodyweight
  • ↳Progression 1: Empty bar
  • ↳Progression 2/3: Loaded
•Lat Pullover
  • ↳Base: DB- Shortened Range
  • ↳Progression 1: Full range
  • ↳Progression 2/3: Heavier
4
Superset C
•Curl Down
  • ↳Base: Reduced Range
  • ↳Progression 1: Assisted
  • ↳Progression 2/3: Unassisted
•Adductor Slide lunge
  • ↳Base: Kneeling
  • ↳Progression 1: Short Range
  • ↳Progression 2/3: Full
5
Triset D
•Pallof Press March
  • ↳Base: March Holding
  • ↳Progression 1: Palloff W Suitcase Hold
  • ↳Progression 2/3: March w Suitcase Hold
•Box Jumps
  • ↳Base: Step ups
  • ↳Progression 1: Squat jumps
  • ↳Progression 2/3: Box Jumps
•Lunge to Landmine Press
  • ↳Base: Lunge to Press
  • ↳Progression 1: Explosive
  • ↳Progression 2/3: Add weight
6
Stretch & Release
•Doorway / band chest stretch
•Figure-4 (seated)
•Half-kneeling hip flexor → child's pose
•Constructive rest, breathe wide — release pelvic floor