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Today's workout

Week 3

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

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

1
Warm-up
•Deadbug (1 leg)
  • ↳TA activation
•Deep squat holds
  • ↳Hip mobility
•Banded side steps
  • ↳Glute activation
•Kneeling thoracic rotations
  • ↳Chest / thoracic opener
•Scap push-ups
  • ↳Upper-back / rear-delt
•Lunge to press
  • ↳Full-body / dynamic
2
Superset A
•Barbell Back Squat
  • ↳Base: Air Squat
  • ↳Progression 1: Box Squat
  • ↳Progression 2/3: Back Squat
•Banded Kneeling Chest Fly
  • ↳Base: Band
  • ↳Progression 1: Add pulse
•Single Arm Row
  • ↳Base: On Box
  • ↳Progression 1: Add pause
  • ↳Progression 2/3: Heavier
3
Superset B
•B stance Deadlift
  • ↳Base: Bodyweight
  • ↳Progression 1: Add weight
  • ↳Progression 2/3: Add internal Rotation
•Pallof Press in Staggered
  • ↳Base: Staggered
  • ↳Progression 1: Lunge
•Plank Shoulder Taps
  • ↳Base: 4 Point Kneel
  • ↳Progression 1: Kneeling Plank
  • ↳Progression 2/3: Bear Crawl Taps → Full Plank Taps
4
Superset C
•Explosive Step Ups
  • ↳Base: Step Ups
  • ↳Progression 1: Step up to Knee Drive
  • ↳Progression 2/3: Quicker, more Powerful
•Burpees
  • ↳Base: Down up, to box/bench
  • ↳Progression 1: Down Up - Controlled
  • ↳Progression 2/3: Down up - Jump → To Floor
•Superman
  • ↳Base: Hands behind head
  • ↳Progression 1: hands extended
  • ↳Progression 2/3: W to Y
5
Stretch & Release
•Kneeling thread-the-needle
  • ↳Chest
•Kneeling pigeon
  • ↳Glute
•Low lunge + reach
  • ↳Hip flexor / low back
•Supported deep squat, slow breaths
  • ↳Relaxation