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Today's workout

Week 1

🧩 6 sections · ⏱ ~47 min
🎒 Equipment
Dumbbells Box Bands

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

1
Warm-up
•TA activation — Knee hovers
•Hip mobility — World's greatest stretch
•Glute activation — Clamshells
•Chest / thoracic opener — Open books
•Upper-back / rear-delt — W-to-Y raises
•Full-body / dynamic — Inchworm walkouts
2
Superset A
•Squat - DB
  • ↳Base: Air Squat
  • ↳Progression 1: Goblet Squat
  • ↳Progression 2/3: Front Rack Squat
•Gorilla Row
  • ↳Base: From Box
  • ↳Progression 1: From Floor
3
Superset B
•Single leg Deadlift
  • ↳Base: B stance Deadlift
  • ↳Progression 1: Single Leg w support
  • ↳Progression 2/3: Add Aeroplane
•Push up to Shoulder Tap
  • ↳Base: To bar
  • ↳Progression 1: To Box
  • ↳Progression 2/3: To floor
4
Superset C
•Knee Hovers
  • ↳Base: TA activation
  • ↳Progression 1: Hover, and relax
  • ↳Progression 2/3: Taps → Taps to Downdog
•Reverse Lunge (Abd)
  • ↳Base: Reduced Range w Band
  • ↳Progression 1: Split Squat w Band
  • ↳Progression 2/3: Add weight → Add Step Over
5
Triset D
•Wood Chop High to Low
  • ↳Base: Light band
  • ↳Progression 1: Heavier Band
  • ↳Progression 2/3: In Lunge
•Reverse Nordics
  • ↳Base: Kneeling Squat
  • ↳Progression 1: Reverse Nordic Assisted
  • ↳Progression 2/3: Unassisted
•PG2OH
  • ↳Base: Lighter
  • ↳Progression 1: Heavier
6
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