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Today's workout

Week 8

🧩 5 sections · ⏱ ~37 min
🎒 Equipment
Dumbbells Barbell Box Bands Plates

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

1
Warm-up
•TA activation — Deadbug (1 leg)
•Hip mobility — Deep squat holds
•Glute activation — Banded side steps
•Chest / thoracic opener — Kneeling thoracic rotations
•Upper-back / rear-delt — Scap push-ups
•Full-body / dynamic — Inchworm walkouts
2
Superset A
•A1 · Deadlift To Row
  • ↳Base: Plate
  • ↳Progression 1: DB
  • ↳Progression 2/3: Barbell
•A2 · Half Hindus
  • ↳Base: To box
  • ↳Progression 1: Knees
•A3 · Lat Pullover
  • ↳Base: DB- Shortened Range
  • ↳Progression 1: Full range
  • ↳Progression 2/3: Heavier
3
Superset B
•B1 · Curtsey Lunge
  • ↳Base: Reduced Range
  • ↳Progression 1: Curtsey Lunge
  • ↳Progression 2/3: Add weight
•B2 · Overhead March
  • ↳Base: Lighter
  • ↳Progression 1: Heavier
  • ↳Progression 2/3: Band
•B3 · Hollow Hold
  • ↳Base: Table top position
  • ↳Progression 1: 1 leg extended
  • ↳Progression 2/3: Both legs → Full Hollow Hold
4
Superset C
•C1 · Bounds
  • ↳Base: Forward and backward Step
  • ↳Progression 1: Small Bound, Step Back
  • ↳Progression 2/3: Bound, Jog Back
•C2 · Med Ball Squats
  • ↳Base: Light ball
  • ↳Progression 1: Heavier
  • ↳Progression 2/3: Add tempo
•C3 · Lateral Raise
  • ↳Base: DBs
5
Stretch & Release
•Chest — Hands-behind clasp open
•Glute — Standing figure-4
•Hip flexor / low back — Couch stretch
•Relaxation — Child's pose, long exhales