Week 1

Preview the whole workout with its layers. Adjust any section's time, then Start.

🎒 Equipment needed

Dumbbells (DB) Barbell Box Bands

1.Warm-up

min

•Breath + TA

↳360° breath into TA connection (lying), 5–6 slow reps

•TA with movement

↳Heel drops (keep low back quiet)

•Hip mobiliser

↳World's Greatest Stretch

•Glute activation

↳Glute bridge + mini band

•Anterior/thoracic opener

↳Bow & Arrow

•Upper back / shoulder

↳Band pull-aparts, high to low

2.Superset 1 — strength · 6–10 reps

min

•Lower

↳Base: Box squat
↳Progression 1: Barbell box squat
↳Progression 2/top: Barbell back squat

•Upper pull

↳Base: 3-point DB row
↳Progression 1: Bent-over DB row
↳Progression 2/top: Heavier / double DB

3.Superset 2 — strength · 6–10 reps

min

•RDL (hinge)

↳Base: Barbell RDL
↳Progression 1: + tempo / pause
↳Progression 2/top: Single-leg RDL

•OH Press

↳Base: Half-kneeling landmine press
↳Progression 1: + weight
↳Progression 2/top: Heavier

4.Superset 3 — control & core

min

•Cossack (lower)

↳Base: Supported cossack squat
↳Progression 1: Cossack squat
↳Progression 2/top: Goblet cossack

•Curl-Up (core)

↳Base: Floor curl-up w/ TA
↳Progression 1: Assisted sit-up
↳Progression 2/top: Full sit-up

•Hammy Slide

↳Base: Hammy walkout
↳Progression 1: Hammy slide
↳Progression 2/top: Hammy slide in glute bridge

5.Finisher

min

•Rotation

↳Base: Pallof half-kneeling
↳Progression 1: Pallof standing
↳Progression 2/top: Pallof in lunge

•Lower *

↳Base: Squat to press
↳Progression 1: DB thruster
↳Progression 2/top: Heavier / single-arm thruster

6.Cool-down — Mobility + Pelvic-Floor Relax

min

•Adductor stretch

•Pigeon

•Chest stretch

•PF relax

↳Child's pose with slow diaphragmatic breath, 8–10 breaths — let the pelvic floor fully release on the inhale