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Today's workout

Week 3

🧩 6 sections · ⏱ ~46 min
🎒 Equipment
Dumbbells Kettlebells Box Bands

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

1
Warm-up
•TA activation — Bear-crawl hold
•Hip mobility — Hip CARs
•Glute activation — Donkey kicks
•Chest / thoracic opener — Wall angels
•Upper-back / rear-delt — Prone T-raises
•Full-body / dynamic — Lunge to row
2
Superset A
•Lunge to Landmine Press
  • ↳Base: Lunge to Press
  • ↳Progression 1: Explosive
  • ↳Progression 2/3: Add weight
•Chest Fly
  • ↳Base: DB's
  • ↳Progression 1: Heavier
  • ↳Progression 2/3: Pulse
3
Superset B
•B stance Deadlift Kickstand
  • ↳Base: B stance w Band
  • ↳Progression 1: Kickstand w band
  • ↳Progression 2/3: Add weight
•DB Bent Over Row
  • ↳Base: Supported Single Arm
  • ↳Progression 1: BOR
  • ↳Progression 2/3: Top Down
4
Superset C
•Deadbug Weighted
  • ↳Base: 1 leg supported
  • ↳Progression 1: Legs in Hover
  • ↳Progression 2/3: Add weight
•Single Leg Calf Raises
  • ↳Base: Double Leg
  • ↳Progression 1: Single leg
  • ↳Progression 2/3: Add weight
5
Triset D
•Wood Chop Low to high
  • ↳Base: Light Band
  • ↳Progression 1: Heavier Band
•Box Jumps
  • ↳Base: Step ups
  • ↳Progression 1: Squat jumps
  • ↳Progression 2/3: Box Jumps
•Clean
  • ↳Base: Single Arm - Hang
  • ↳Progression 1: Double - hang
  • ↳Progression 2/3: KB from Floor
6
Stretch & release
•Chest — Hands-behind clasp open
•Glute — Standing figure-4
•Hip flexor / low back — Couch stretch
•Relaxation — Child's pose, long exhales