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6 sections · ~47 min

Week 2

Preview the whole workout with its layers. Adjust any section's time, then Start.

🎒 Equipment needed
Kettlebells (KB) Bands
1.Warm-up
•TA breathing in 4-point kneel
•Bird dog
•90/90 hip switches
•Clamshell
•Thread the needle
•Bow & Arrow (band)
2.Superset 1 — Strength
•Suitcase deadlift
  • ↳Base — 6wk pp: Suitcase deadlift
  • ↳Progression 1: Crossbody deadlift
  • ↳Progression 2 / top: Heavier suitcase
•Suitcase carry
  • ↳Base — 6wk pp: Suitcase carry (1 KB)
  • ↳Progression 1: Front-rack carry
  • ↳Progression 2 / top: Heavier / longer lap
•KB floor press + glute bridge
  • ↳Base — 6wk pp: KB floor press + glute bridge
  • ↳Progression 1: KB floor press in glute bridge
  • ↳Progression 2 / top: Bottoms-up floor press
3.Superset 2 — Strength
•Reverse lunge
  • ↳Base — 6wk pp: Reverse lunge (BW)
  • ↳Progression 1: + internal-rotation reach
  • ↳Progression 2 / top: Weighted reverse lunge
•Lat pulldown
  • ↳Base — 6wk pp: Banded lat pulldown
  • ↳Progression 1: TRX row
  • ↳Progression 2 / top: Feet-assisted TRX pull-up
4.Superset 3 — Control & Core
•Deadbug
  • ↳Base — 6wk pp: Toe taps ± head lift
  • ↳Progression 1: Deadbug w/ head lift
  • ↳Progression 2 / top: Weighted deadbug
•Side-lying bent-leg raise
  • ↳Base — 6wk pp: Side-lying bent-leg raise
  • ↳Progression 1: Side-lying straight-leg raise + band
  • ↳Progression 2 / top: Full side plank + top-leg raise
5.Triset Finisher
•Skips on spot
  • ↳Base — 6wk pp: Skips on spot
  • ↳Progression 1: Pogo hops
  • ↳Progression 2 / top: Skater bounds
•Push press
  • ↳Base — 6wk pp: Single-arm push press
  • ↳Progression 1: Double push press
  • ↳Progression 2 / top: Heavier
6.Cool-down — Mobility + Pelvic-Floor Relax
•Seated figure-4
•Kneeling lat stretch
•Chest stretch
•PF relax: side-lying breath, knees bent, 8–10 slow breaths into the back of the ribs and pelvic floor