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Today's workout

Week 6

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

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

1
Warm-up
•Knee hovers
  • ↳TA activation
•World's greatest stretch
  • ↳Hip mobility
•Clamshells
  • ↳Glute activation
•Open books
  • ↳Chest / thoracic opener
•W-to-Y raises
  • ↳Upper-back / rear-delt
•Squat to press
  • ↳Full-body / dynamic
2
Superset A
•Conventional Deadlift
  • ↳Base: RDL
  • ↳Progression 1: Elevated
  • ↳Progression 2/3: Deadlift
•Push up to Shoulder Tap
  • ↳Base: To bar
  • ↳Progression 1: To Box
  • ↳Progression 2/3: To floor
3
Superset B
•Single Leg Hip Thrust
  • ↳Base: B stance
  • ↳Progression 1: Single Leg w support
  • ↳Progression 2/3: Add weight
•TRX feet assisted Pullup
  • ↳Base: Lat Pulldown
  • ↳Progression 1: Feet bent
  • ↳Progression 2/3: Feet Straight
4
Superset C
•Legs over DB
  • ↳Base: Supported 1 leg
  • ↳Progression 1: Less support 1 leg
  • ↳Progression 2/3: Double leg crunch
•Adductor Slide lunge
  • ↳Base: Kneeling
  • ↳Progression 1: Short Range
  • ↳Progression 2/3: Full
5
Superset D
•Plank Passthroughs
  • ↳Base: 4 Point Kneeling + Hover
  • ↳Progression 1: Kneeling
  • ↳Progression 2/3: Full Plank
•Facepull
  • ↳Base: Band
  • ↳Progression 1: Heavier
•Burpees
  • ↳Base: Down up, to box/bench
  • ↳Progression 1: Down Up - Controlled
  • ↳Progression 2/3: Down up - Jump → To Floor
6
Stretch & Release
•Kneeling thread-the-needle
  • ↳Chest
•Kneeling pigeon
  • ↳Glute
•Low lunge + reach
  • ↳Hip flexor / low back
•Supported deep squat, slow breaths
  • ↳Relaxation