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Today's workout

Week 4

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

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

1
Warm-up
•Bear-crawl hold
•Hip CARs
•Donkey kicks
•Wall angels
•Prone T-raises
•Lunge to row
2
Superset A
•Sumo Deadlift
  • ↳Base: Elevated
•Push up to Shoulder Tap
  • ↳Base: To bar
  • ↳Progression 1: To Box
  • ↳Progression 2/3: To floor
•Penderlay Row
  • ↳Base: Barbell
  • ↳Progression 1: Heavier
3
Superset B
•Sit to Stand
  • ↳Base: B stance
  • ↳Progression 1: 1 leg down, b stance Up
  • ↳Progression 2/3: Single leg
•Overhead March
  • ↳Base: Lighter
  • ↳Progression 1: Heavier
  • ↳Progression 2/3: Band
•Clamshells
  • ↳Base: Laying
  • ↳Progression 1: Banded
  • ↳Progression 2/3: Standing → Standing Banded
4
Superset C
•Skaters
  • ↳Base: Lateral Step out
  • ↳Progression 1: Slow, Low Impact Skater
  • ↳Progression 2/3: Full
•PG2OH
  • ↳Base: Lighter
  • ↳Progression 1: Heavier
•Banded Sissy Squats
  • ↳Base: Bodyweight
  • ↳Progression 1: Add Weight
5
Stretch & Release
•Hands-behind clasp open
•Standing figure-4
•Couch stretch
•Child's pose, long exhales