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Today's workout

Week 2

🧩 6 sections · ⏱ ~47 min
🎒 Equipment
Kettlebells Barbell Bands

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

1
Warm-up
•Deadbug (1 leg)
  • ↳TA activation
•Deep squat holds
  • ↳Hip mobility
•Banded side steps
  • ↳Glute activation
•Kneeling thoracic rotations
  • ↳Chest / thoracic opener
•Scap push-ups
  • ↳Upper-back / rear-delt
•Lunge to press
  • ↳Full-body / dynamic
2
Superset A
•Sumo Deadlift
  • ↳Base: Elevated
  • ↳Progression 1: Sumo Deadlift
•Renegade Row
  • ↳Base: 4 Point kneel
  • ↳Progression 1: Kneeling Plank
  • ↳Progression 2/3: Bear Crawl → Full plank
3
Superset B
•Step Down
  • ↳Base: Step back (band for abduction)
  • ↳Progression 1: Yoga blocks to reduce height
  • ↳Progression 2/3: Step Down → Add weight
•Barbell Floor Press
  • ↳Base: Empty bar
  • ↳Progression 1: Add weight
4
Superset C
•Sit Up
  • ↳Base: TA to Crunch
  • ↳Progression 1: Assisted
  • ↳Progression 2/3: Unassisted
•Rear Delt Fly
  • ↳Base: DBs
  • ↳Progression 1: Heavier
5
Triset D
•180s
  • ↳Base: Kneeling
  • ↳Progression 1: Standing
•KB Hip Shifts
  • ↳Base: Lighter
  • ↳Progression 1: Heavier
•Thruster
  • ↳Base: Squat to Press
  • ↳Progression 1: Single Arm
  • ↳Progression 2/3: Double
6
Stretch & Release
•Kneeling thread-the-needle
  • ↳Chest
•Kneeling pigeon
  • ↳Glute
•Low lunge + reach
  • ↳Hip flexor / low back
•Supported deep squat, slow breaths
  • ↳Relaxation