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Today's workout

Week 8

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

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

1
Warm-up
•Knee hovers
  • ↳TA activation
•World's greatest stretch
  • ↳Hip mobility
•Clamshells
  • ↳Glute activation
•Open books
  • ↳Chest / thoracic opener
•W-to-Y raises
  • ↳Upper-back / rear-delt
•Squat to press
  • ↳Full-body / dynamic
2
Superset A
•Reverse Nordics
  • ↳Base: Kneeling Squat
  • ↳Progression 1: Reverse Nordic Assisted
  • ↳Progression 2/3: Unassisted
•Incline Chest Press
  • ↳Base: Alternating
  • ↳Progression 1: Together
  • ↳Progression 2/3: Alternating From Top
3
Superset B
•B stance Deadlift Kickstand
  • ↳Base: B stance w Band
  • ↳Progression 1: Kickstand w band
  • ↳Progression 2/3: Add weight
•TRX Row
  • ↳Base: High
  • ↳Progression 1: Lower
4
Superset C
•Legs over DB
  • ↳Base: Supported 1 leg
  • ↳Progression 1: Less support 1 leg
  • ↳Progression 2/3: Double leg crunch
•Rear Delt Fly
  • ↳Base: DBs
  • ↳Progression 1: Heavier
5
Triset D
•Plank Passthroughs
  • ↳Base: 4 Point Kneeling + Hover
  • ↳Progression 1: Kneeling
  • ↳Progression 2/3: Full Plank
•Toe Taps / Pogo jumps
  • ↳Base: Toe Taps
  • ↳Progression 1: High Knees
  • ↳Progression 2/3: Pogo Jumps
•Burpees
  • ↳Base: Down up, to box/bench
  • ↳Progression 1: Down Up - Controlled
  • ↳Progression 2/3: Down up - Jump → To Floor
6
Stretch & Release
•Kneeling thread-the-needle
  • ↳Chest
•Kneeling pigeon
  • ↳Glute
•Low lunge + reach
  • ↳Hip flexor / low back
•Supported deep squat, slow breaths
  • ↳Relaxation