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Today's workout

Week 5

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

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

1
Warm-up
•Dead-bug taps
•90-90 rotations
•Monster walks
•Push-up to lat stretch
•Band face pulls
•Jefferson curl
2
Superset A
•Sissy Squat
  • ↳Base: Body weight
  • ↳Progression 1: Add weight
  • ↳Progression 2/3: Add Pulse
•OH press
  • ↳Base: Half Kneeling
  • ↳Progression 1: Tall Kneeling
  • ↳Progression 2/3: Standing
3
Superset B
•Single leg Deadlift
  • ↳Base: B stance Deadlift
  • ↳Progression 1: Single Leg w support
  • ↳Progression 2/3: Add Aeroplane
•TRX Row
  • ↳Base: High
  • ↳Progression 1: Lower
4
Superset C
•Curl Down
  • ↳Base: Reduced Range
  • ↳Progression 1: Assisted
  • ↳Progression 2/3: Unassisted
•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
•Windmills
  • ↳Base: Body weight
  • ↳Progression 1: DB
•Explosive Step Ups
  • ↳Base: Step Ups
  • ↳Progression 1: Step up to Knee Drive
  • ↳Progression 2/3: Quicker, more Powerful
•Skaters
  • ↳Base: Lateral Step out
  • ↳Progression 1: Slow, Low Impact Skater
  • ↳Progression 2/3: Full
6
Stretch & Release
•Doorway / band chest stretch
•Figure-4 (seated)
•Half-kneeling hip flexor → child's pose
•Constructive rest, breathe wide — release pelvic floor