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Today's workout

Week 7

🧩 5 sections · ⏱ ~38 min
🎒 Equipment
Barbell Box 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
•Squat to press
  • ↳Full-body / dynamic
2
Superset A
•Barbell Back Squat
  • ↳Base: Air Squat
  • ↳Progression 1: Box Squat
  • ↳Progression 2/3: Back Squat
•Plank Passthroughs
  • ↳Base: 4 Point Kneeling + Hover
  • ↳Progression 1: Kneeling
  • ↳Progression 2/3: Full Plank
•Rear Delt Fly
  • ↳Base: DBs
  • ↳Progression 1: Heavier
3
Superset B
•B stance Deadlift Kickstand
  • ↳Base: B stance w Band
  • ↳Progression 1: Kickstand w band
  • ↳Progression 2/3: Add weight
•Wood Chop High to Low
  • ↳Base: Light band
  • ↳Progression 1: Heavier Band
  • ↳Progression 2/3: In Lunge
•TRX Row
  • ↳Base: High
  • ↳Progression 1: Lower
4
Superset C
•Skaters
  • ↳Base: Lateral Step out
  • ↳Progression 1: Slow, Low Impact Skater
  • ↳Progression 2/3: Full
•PG2OH
  • ↳Base: Lighter
  • ↳Progression 1: Heavier
•Barbell Floor Press
  • ↳Base: Empty bar
  • ↳Progression 1: Add weight
5
Stretch & Release
•Kneeling thread-the-needle
  • ↳Chest
•Kneeling pigeon
  • ↳Glute
•Low lunge + reach
  • ↳Hip flexor / low back
•Supported deep squat, slow breaths
  • ↳Relaxation