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Today's workout

Week 5

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

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

1
Warm-up
•Heel slides
  • ↳TA activation
•Frog squats
  • ↳Hip mobility
•Banded glute bridges
  • ↳Glute activation
•Thread-throughs
  • ↳Chest / thoracic opener
•Overhand band pull-aparts
  • ↳Upper-back / rear-delt
•Deadlift to row
  • ↳Full-body / dynamic
2
Superset A
•Squat - DB
  • ↳Base: Air Squat
  • ↳Progression 1: Goblet Squat
  • ↳Progression 2/3: Front Rack Squat
•Barbell Bench Press
  • ↳Base: Empty bar
  • ↳Progression 1: Add load
  • ↳Progression 2/3: Tempo
•TRX feet assisted Pullup
  • ↳Base: Lat Pulldown
  • ↳Progression 1: Feet bent
  • ↳Progression 2/3: Feet Straight
3
Superset B
•Single leg Deadlift
  • ↳Base: B stance Deadlift
  • ↳Progression 1: Single Leg w support
  • ↳Progression 2/3: Add Aeroplane
•180s
  • ↳Base: Kneeling
  • ↳Progression 1: Standing
•Plank
  • ↳Base: Kneeling
  • ↳Progression 1: On toes, to Box/Hands
  • ↳Progression 2/3: Full plank
4
Superset C
•Bounds
  • ↳Base: Forward and backward Step
  • ↳Progression 1: Small Bound, Step Back
  • ↳Progression 2/3: Bound, Jog Back
•Thruster
  • ↳Base: Squat to Press
  • ↳Progression 1: Single Arm
  • ↳Progression 2/3: Double
•Adductor Slide lunge
  • ↳Base: Kneeling
  • ↳Progression 1: Short Range
  • ↳Progression 2/3: Full
5
Stretch & Release
•Wall chest stretch
  • ↳Chest
•Supine figure-4
  • ↳Glute
•Cat-cow → child's pose
  • ↳Hip flexor / low back
•Legs-up rest, diaphragmatic breathing
  • ↳Relaxation