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Today's workout

Week 4

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

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

1
Warm-up
•Heel slides
•Frog squats
•Banded glute bridges
•Thread-throughs
•Overhand band pull-aparts
•Deadlift to row
2
Superset A
•Deadlift To Row
  • ↳Base: Plate
  • ↳Progression 1: DB
  • ↳Progression 2/3: Barbell
•DB Chest Press
  • ↳Base: Together
  • ↳Progression 1: Alternating
3
Superset B
•Curtsey Lunge
  • ↳Base: Reduced Range
  • ↳Progression 1: Curtsey Lunge
  • ↳Progression 2/3: Add weight
•Single Arm Lat Pulldown
  • ↳Base: Band
  • ↳Progression 1: Heavier
4
Superset C
•Copenhagen Plank
  • ↳Base: Side Plank w Ball Squeeze
  • ↳Progression 1: Modified - leg on floor
  • ↳Progression 2/3: Modified - Leg lifted
•Rolling Tricep Extension
  • ↳Base: DBs
  • ↳Progression 1: Heavier
5
Triset D
•Bear Crawl
  • ↳Base: Knee Hovers
  • ↳Progression 1: 1-2 Steps, Down
  • ↳Progression 2/3: Stay Up
•Kneel to Stand
  • ↳Base: Assisted
  • ↳Progression 1: Body Weight
  • ↳Progression 2/3: Add Weight
•Snatch
  • ↳Base: Single Arm Clean and Press
  • ↳Progression 1: Snatch
  • ↳Progression 2/3: Heavier
6
Stretch & Release
•Wall chest stretch
•Supine figure-4
•Cat-cow → child's pose
•Legs-up rest, diaphragmatic breathing