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Today's workout

Week 2

🧩 5 sections · ⏱ ~38 min
🎒 Equipment
Barbell Bands

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
•Inchworm walkouts
  • ↳Full-body / dynamic
2
Superset A
•Hip Thrust
  • ↳Base: Body weight w Band
  • ↳Progression 1: DBs
  • ↳Progression 2/3: Barbell
•Barbell Push Press
  • ↳Base: DBs
  • ↳Progression 1: Empty Bar
  • ↳Progression 2/3: add weight
•TRX feet assisted Pullup
  • ↳Base: Lat Pulldown
  • ↳Progression 1: Feet bent
  • ↳Progression 2/3: feet Straight
3
Superset B
•Bulgarian Split Squat
  • ↳Base: Split Squat w Barre
  • ↳Progression 1: Split Squat
  • ↳Progression 2/3: Weighted → B Split Squat
•Suitcase Carry
  • ↳Base: By side
  • ↳Progression 1: Front Rack
  • ↳Progression 2/3: Heavier
•Bent Leg Raise
  • ↳Base: Laying
  • ↳Progression 1: Banded
  • ↳Progression 2/3: In Side Plank
4
Superset C
•Lunge to Row
  • ↳Base: Body weight
  • ↳Progression 1: Add Weight
  • ↳Progression 2/3: Increase Depth
•Thruster
  • ↳Base: Squat to Press
  • ↳Progression 1: Single Arm
  • ↳Progression 2/3: Double
•Deadbug bicycles
  • ↳Base: 1 leg Supported
  • ↳Progression 1: Slow, Add Crunch
  • ↳Progression 2/3: Alternate
5
Stretch & Release
•Doorway / band chest stretch
  • ↳Chest
•Figure-4 (seated)
  • ↳Glute
•Half-kneeling hip flexor → child's pose
  • ↳Hip flexor / low back
•Constructive rest, breathe wide — release pelvic floor
  • ↳Relaxation