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Today's workout

Week 6

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

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

1
Warm-up
•TA activation — Dead-bug taps
•Hip mobility — 90-90 rotations
•Glute activation — Monster walks
•Chest / thoracic opener — Push-up to lat stretch
•Upper-back / rear-delt — Band face pulls
•Full-body / dynamic — Jefferson curl
2
Superset A
•Romanian Deadlift
  • ↳Base: Banded Good morning
  • ↳Progression 1: RDL
•Push Ups Lowers
  • ↳Base: Kneeling to Box
  • ↳Progression 1: Kneeling to floor
  • ↳Progression 2/3: Toes to Floor → Full Push up
•Pallof Press March
  • ↳Base: March Holding
  • ↳Progression 1: Palloff W Suitcase Hold
  • ↳Progression 2/3: March w Suitcase Hold
3
Superset B
•Forward Lunge
  • ↳Base: Reduced Range
  • ↳Progression 1: Support
  • ↳Progression 2/3: Forward Lunge → Add weight
•Penderlay Row
  • ↳Base: Barbell
  • ↳Progression 1: Heavier
•Single Leg Calf Raises
  • ↳Base: Double Leg
  • ↳Progression 1: Single leg
  • ↳Progression 2/3: Add weight
4
Superset C
•Toe Taps / Pogo jumps
  • ↳Base: Toe Taps
  • ↳Progression 1: High Knees
  • ↳Progression 2/3: Pogo Jumps
•Burpees
  • ↳Base: Down up, to box/bench
  • ↳Progression 1: Down Up - Controlled
  • ↳Progression 2/3: Down up - Jump → To Floor
•DB Push Press
  • ↳Base: DBS
  • ↳Progression 1: Add weight
5
Stretch & Release
•Chest — Doorway / band chest stretch
•Glute — Figure-4 (seated)
•Hip flexor / low back — Half-kneeling hip flexor → child's pose
•Relaxation — Constructive rest, breathe wide — release pelvic floor